Do extension drop backs to stretch the hamstrings
The instructor calls this an extension drop back, mainly for the hamstrings. From a half kneeling position you pop both hands to the ground in a diagonal fashion rather than out in front (which makes it easier to rock back and forth), then rock back and forth driving the knee back and straightening the leg; dropping the hips down further accentuates it as you drive the leg completely straight. He adds that bringing the toes up as high as you can shifts the stretch into the calf and lower portion of the knee, while pointing the toes down changes where you feel it.
Channel: Mark Immelman
Watch official source at 31:45Try it
- Go into a half kneeling position
- Pop both hands to the ground so they go out in a diagonal fashion rather than out in front
- Rock back and forth, driving the knee back and straightening the leg
- To accentuate the movement, drop the hips down further and drive that leg completely straight
Why this context matters
One of seven bodyweight warm-up exercises; described as one of the truest hamstring stretches in the set.