NOTE:  Our Exercise Schedule is meant to be an add-on to your gymnasts' current warm-up. If your gymnast is allowed to choose their own warm up, have them do the full sheet at least 3x a week!
 
NOTE: Your gymnast should be performing these exercises with the correct form listed on the Quad/Hip Flexor Sheet & within each Youtube video link in order to achieve maximum results. Remind your gymnast to take it slow and not to push too hard! Some mild back soreness can come from incorrect positions and will not allow your gymnast to stretch the correct areas properly!
 
Hip Flexor / Quad tightness can lead to:
1. Hip flexor strains
2. Reduced split mobility 
3. Sub optimal skill performance
4. Hip injuries & Laberal Tears
5. Lower back pain
 And much more...
 
 
Things this Exercise Plan may be helpful for:
Severs, Achilles & ankle pain (combined with a few other areas of flexibility)
Hamstring & calf tightness
Quad & hip flexor tightness
 Lower back pain
If your gymnast has tightness or pain in these areas
If your gymnast has tightness in these areas & needs to get their splits/improve their leaps!
If your gymnast has any of these issues and doesn't have a clear warm-up/cool down during practice
 If your gymnast needs exercises to do to strengthen these areas because of an injury 
If your gymnast would like to improve her leaps and tumbling power while preventing injury; Flexibility is key!
 
What's included in the package:
 6 Quad/Hip Flexor strengthening exercises
3 Glute strength exercises targeting the quad/hip flexor area
3 Quad/Hip Flexor stretches
Pictures showing each exercise (so that they can be printed out in case your gymnast forgets how to do one)
Youtube video links to every exercise & stretch on the Sheet
A detailed Exercise Guide to reading the workout schedule, so this Plan can be used successfully
A detailed Monday-Friday Warm-up / Cool down schedule which lists all advised exercises & what numbers to complete each day. 
1 full Quad/Hip Flexor Exercise Sheet including exercises, stretches and glute strength exercises that target the area. There are pictures of each exercise/stretch provided within the same file
1 FREE short Ankle-Prehab sheet from a widely known sports science expert emailed to you personally
1 FREE rolling out guide with pictures & video links to teach your gymnast how to properly roll out their bodies and help with injury prevention