WOD: Monday 10th December 2012

Today we show you a great variation on a classic Hamstring stretch – adding in rotation.

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  • Hamstring Stretch with Rotation: 2 x 30sec-1min rotating leg slowly throughout
  • Kneeling Donkey Kicks: 3 x 15 each leg
  • Plank with Knee Tuck: 3 x 20 (10 each side, alternating) Slow with good form.

Hamstring Stretch with Rotation

Kneeling Donkey Kicks

Plank with Knee Tuck

About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • Found the donkey kicks hard on the lower back- even with ‘bracing’ my core to help stabilize. Otherwise a great WOD, love the ‘twist’ on the hammy stretch! Thanks!

    • Thanks for the feedback Becky. Sounds like you’re more than likely quite tight through your Hip Flexors (Rectus Femoris in particular), restricting the Hip Extension you can achieve without moving your Pelvis and stressing your Lumbar Spine into Extension.

      Try this stretch:

  • Awesome! Thank-you!

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