The Method

Sit and Reach

Smash, stretch, and activate corrective strategies for the sit and reach screen — releasing hamstring and calf tightness, improving posterior chain flexibility, and activating hip flexors and core.

All Corrective Exercises

Watch the Videos

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Smash

Soft tissue work to release restrictions and improve tissue quality.

Calf Smash

Calf Smash

Entire Back Smash

Entire Back Smash

Hamstring Smash

Hamstring Smash

Lacrosse Ball Foot Smash

Lacrosse Ball Foot Smash

Stretch

Restore range of motion and lengthen restricted tissues.

1/2 kneeling hamstring stretch

1/2 kneeling hamstring stretch

SL Hamstring Stretch against door jam

SL Hamstring Stretch against door jam

90 degree seated wall stretch

90 degree seated wall stretch

Cross leg standing hamstring stretch

Cross leg standing hamstring stretch

Downward facing dog

Downward facing dog

Squat to stand

Squat to stand

Activate

Strengthen and reinforce neuromuscular control.

Scapular Pushups

Scapular Pushups

Plank to Pike on sliders

Plank to Pike on sliders

Smash

  • Calves with foam roller, PVC, or ball
  • Entire back with foam roller
  • Hamstrings with foam roller, soft ball, or device
  • Bottom of foot with lacrosse ball or small ball

Stretch

  • Half kneeling hamstring stretch
  • Single leg hamstring stretch against door jam
  • 90-degree seated wall stretch
  • Cross leg standing hamstring stretch
  • Forward and back leg swings
  • Downward dog
  • Squat to stand (don’t release feet)

Activate

  • Ab crunch variety
  • Leg raises and core engagement with resistance band
  • Seated leg lifts over kettlebells
  • Seated knee/leg extensions
  • RDLs
  • Scapular push ups
  • V-ups with toes on sliders and knees locked out