📝 Sit-and-Reach Flexibility Checklist
Tight Hamstrings + Tight Low Back (6-Week Plan)
Instructions
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🏃 Warm up first (3–5 min light cardio)
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🤸 Dynamic stretches before workouts
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🧘 Static stretches after workouts or rest days
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📏 Track fingertip reach weekly
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⚠️ Keep spine neutral — no rounding
✅ Pre-Workout / Warm-Up (5–8 min)
| Exercise | Reps | Done |
|---|---|---|
| 🔄 Leg Swings (Forward & Side) | 10–12 each leg | ☐ |
| 🦵 Dynamic Hamstring Reach / Leg Kick | 10–12 each leg | ☐ |
| ↩️ Walking Lunges with Twist | 8–10 per side | ☐ |
| 🐱🐮 Cat-Cow (Spinal Mobility) | 8–10 reps |
✅ Strength & Core (2–3x/week)
| Exercise | Sets × Reps | Done |
|---|---|---|
| 🍑 Glute Bridges | 3 × 12 | ☐ |
| 🐶 Bird Dogs | 3 × 8–10 per side | ☐ |
| 🪨 Planks (neutral spine) | 3 × 20–30 sec | ☐ |
| 🏋️ Romanian Deadlift (light) | 3 × 8–10 |
✅ Post-Workout / Static Stretch (8–12 min)
| Stretch | Hold | Done |
|---|---|---|
| 🛏 Supine Hamstring Stretch (strap/towel) | 30–45 sec each leg | ☐ |
| 🪑 Seated Forward Fold (neutral spine) | 30–60 sec | ☐ |
| 🪜 Elevated Hamstring Stretch | 20–30 sec each leg | ☐ |
| 🦵 Hip Flexor Lunge Stretch | 30 sec each side | ☐ |
| 🙏 Child’s Pose w/ Side Reach | 20–30 sec each side |
📈 Weekly Progress Tracking
| Week | Fingertip Reach (cm/in) | Notes |
|---|---|---|
| 1 | _____________________ | ________________________________________________ |
| 2 | _____________________ | ________________________________________________ |
| 3 | _____________________ | ________________________________________________ |
| 4 | _____________________ | ________________________________________________ |
| 5 | _____________________ | ________________________________________________ |
| 6 | _____________________ | ________________________________________________ |
