Hips & Hamstrings Deep Focus

A longer session for people specifically working on tight hips and hamstrings. Grade inherited as B (tracking the hip-flexor block). Roll first to warm the tissue, then hold, then mobilize.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Foam Roll Hamstrings
30–60s per area
Warm-up pass before stretching.
2
Foam Roll / Ball Release Glutes
30–60s per side
Cross the ankle over the knee.
3
Seated Forward Fold (Hamstring Stretch)
hold 30–45s x 2
Hinge from the hips.
4
Kneeling Hip Flexor Stretch
hold 30–45s x 2 per side
Tuck the pelvis.
5
Seated Piriformis / Glute Stretch
hold 30s x 2 per side
Deep glute stretch.
6
90/90 Hip Switches
8–10 switches
Finish with active hip control.

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Opens the builder on Flexibility, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.