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Training is tough, so your recovery must be tougher. These tools are aimed helping you find success when not on the field of play

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THE Stretching Routine

When I first did SMOLOV (the infamous Russian squat cycle for those unaware), I had constant knee pain in my back, hips and knees. So, as this was right around the time of the 2012 Olympics, and I was seeing how hyper mobile the gymnastics team was, I decided to go to my local gymnastics studio to pay for a stretching lesson with one of the coaches. The $50 lesson helped not just survive up the squat cycle, but also a Pan Am team presence two years later. So, now I pass it onto you. These stretches are meant to be held for a minute at least for maximum effectiveness. Best $50 I ever spent.

  • Plie Stretch

  • Standing Hamstring (straightened knees)

  • Standing Hamstring (L over R)

  • Standing Hamstring (R over L)

  • Legs Spread Hamstring (L)

  • Legs Spread Hamstring (R)

  • Legs Spread Hamstring (Center)

  • Seated Hamstring [Wide split] (L)

  • Seated Hamstring [Wide split] (R)

  • Seated Hamstring [Wide split] (Center)

  • 90-90 (Left)

  • 90-90 (Right)

  • Standing Quad (L)

  • Standing Quad (R)

  • Lunge (L)

  • Lunge (R)

  • Butterfly (Close)

  • Butterfly (Wide - head to floor)

  • Split (Center)

  • Split (R)

  • Split (L)

  • Standing Calf Stretch (Support on Wall - L)

  • Standing Calf Stretch (Support on Wall - R)

  • Full Squat