Beginner Hamstring Flexibility Routine

Summary by Krater

This video provides a beginner pike flexibility routine designed to improve hamstring, calf, and hip mobility using a series of warm-ups, soft tissue work, nerve glides, PNF stretches, and Jefferson curls.

From the video

Answers: How can I improve my pike flexibility as a beginner?

• pike flexibility
• hamstring mobility
• calf PNF stretching
• Jefferson curls
• sciatic nerve glides

Exercises

• General Warm Up / Mobilisation · bodyweight · 2-3 minutes
• Standing Leg Swings · wall · 10-15r per side
• Kit Laughlin Stick Drill · wooden stick · 3 minutes
• Elevated Calf PNF · surface · 3-4r per side (10-15s/5s)
• Banded Hamstring PNF · resistance band · 3-4r per side (10-15s/5s)
• Jefferson Curl · dumbbells · 10r + 10-30s
• Sciatic Nerve Glide · bodyweight · 10-15r per side

What it concludes

• Performing a structured pike flexibility routine with warm-ups, PNF stretches, and Jefferson curls leads to significant improvements in hamstring and pike mobility over a 4-week cycle.
• Lifting heavy weight for Jefferson curls is unnecessary and potentially dangerous for beginners; sticking to 5-10 kilos and focusing on bodyweight and flexibility is recommended.