Calf Stretch

1. Stand facing a wall
2. Place your left leg so that your toes are touching the wall and your knee is bent about 45 degrees
3. Place your right leg back behnd you so your leg is straight
4. Try to keep your right foot flat on the ground
5. Slide your right leg back until you feel the stretch in your calfs (Muscle behind your lower leg)
6. Hold for one minute
7. Switch legs and repeat

Quadreceps Stretch

1. Use a wall, chair, stool, or couch as balance
2. Stand on your left leg
3. Hold your right foot as you bend your right leg at the knee
   1. Your knee should point down, your ankle should touch your butt or hip, whichever is comfortable for your knees
   2. DO NOT PULL TOO HARD
4. Hold for one minute
5. Switch legs and repeat

Hamstring and Leg Stretch #1 - Front Hamstring Stretch

1. You need a flat surface to rest your leg on for this. Many dojos have a balance bar. Alternatively, have a friend or training partner help you
2. Raise your right leg up and rest it on your support while standing on your left foot. Your left foot should be pointing straight at you support.
3. Adjust your support higher to obtain the stretch, or bend at the hips (not stomach!) to increase the stretch
4. Hold for one minute and go immediately to the next stretch.

Hamstring and Leg Stretch #2 - Front / Side Hamstring Stretch

1. From the position in #1, turn your standing foot so it points 90 degrees away from your raised leg.
2. Turn the leg you are stretching so your foot points away from your standing leg.
   1. Should look like an extended crescent kick
3. Hold for one minute and go immediately to the next stretch.

Hamstring and Leg Stretch #3 - Lower hamstring, groin, and abductor stretches

1. From the position in #2, rotate your standing ankle so it points 180 degrees away from your support while rolling your hips so that your stretched leg is laying flat on the support as if you have extended a round kick.
   1. Try to look at your outstretched foot, not at the floor or at the side.
2. To stretch the lower hamstring and groin area of the standing leg, lean your upper body back, lowering the shoulder that is above your standing leg down. (Your head should be level with your outstretched leg or lower)
3. To work the abductor (outside of your hip), attempt to raise your leg off of the support, hold, and gently set it back down (gravity leg lifts)
   1. Attempt to do 10 of these. When you can easily do 10, try to lift them higher. Leaning farther backwards over your standing leg will help

Hamstring and Leg Stretch #4 - The “Side Kick Stretch”

1. From the position in #3, roll your outstretched leg and hip even more so that the ball of your outstretched foot can rest on the support. This will apply stretch to your standing leg and stretch the muscles in your hamstrings, hip, and butt.
2. You may look as if you are kicking directly behind you if you turn too much. Try to look at your outstretched foot, not at the floor or at the side.
3. Switch legs and start over with #1

Butterfly Stretch #1

1. Sit with tall posture
2. Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side
3. Resting your hands on your lower legs or ankles and ease both knees towards the ground. You will feel the stretch along the inside of your thighs and groin

Butterfly Stretch #2

1. Sit with tall posture
2. Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side
3. Grab your feet and left them up as you genly but firmly lean forward at the waist. This will stretch a slightly different (but noticeable) area of the groin and inner thighs.

Gravity Splits

1. Lie alongside a wall
2. Lift up your legs and turn your body away from the wall so that the backs of your knees are now resting against the wall
3. Make sure your butt is as close to the wall as possible
4. Gently and slowly spread your legs into the side splits, allowing gravity to hold you there
5. Hold for 1 to 5 minutes. Do not let yourself get uncomfortable.

Standing Straddle Stretch

1. Stand tall with you feet approximately two shoulder widths apart
2. Turn the feet and face to the right
3. Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical
4. Gradually lower the body
5. Keep you back straight and use the arms to balance (You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg)
6. Repeat by turning and facing to the left

Abductor / Groin Stretch (Side-lunges)

1. Stand tall with you feet approximately two shoulder widths apart
2. Bend the right leg and lower the body
3. Keep the back straight and use the arms to balance (You will feel the stretch in the left leg adductor)
4. Repeat with the left leg

Arm Reaches

1. Place arms straight out to sides
2. Reach as far as possible while maintining deep breaths, in through nose, out through mouth. If you start to shake, you are reaching too far for your lung capacity. Hold for 30 seconds
3. Reach up over your head, palms facing eachother. Repeat breathing excersise and hold for 30 seconds.
4. Reach out in front, palms facing the ground. Repeat breathing excersise. Hold for 30 seconds.