<p> Flexband Stretch Routine</p><p>Put band around waist and wrap up right foot (the ball) from the hurdler’s position</p><p>1. Pull back on band to stretch calf for 10 seconds.</p><p>2. Flex the ankle only back and forth 10 times quickly with pressure being applied to the band with your hands.</p><p>3. Transition the band to the arch of the foot by loosening the grip and sliding the band down the foot.</p><p>4. Perform the Achilles stretch by holding both sides of the band with your right hand and placing your left hand over the band with the band tracking your knee. Place your heal as close to your butt as possible and kick out 10 times.</p><p>5. Hold your foot in the air with your heel as close to your butt as possible and kick out 10 times again.</p><p>6. Perform the Achilles stretch by taking both hands and pulling on the inside part of the band. Move your foot only side to side. This is called and inversion stretch. 10 times.</p><p>7. Pull on the outside of the band with both hands and do the same as above.</p><p>8. Lay back with head and shoulders on the floor keep both legs straight. Pull right leg up (and left) keep it straight as far as you can for 10 reps.</p><p>9. Perform the soft knee drill 10 ties. Kick back further and further as you go.</p><p>10. Execute the band escape method. 11. Roll over on left side and perform quad stretch while keeping your heel as close to your butt as possible 10 times. Keep the band tight and away from your body.</p><p>12. Transition your left side and do “into the hip” 10 times.</p><p>13. Transition to your back and do the groin stretch 10 times.</p><p>14. Transition to your right side and perform the “it band” stretch 10 times.</p><p>15. Take band around your waist and lay it behind you and wrap it around both knee’s while in a sit up position.</p><p>16. Perform the belly button stretch 10 times.</p><p>17. Pull on the outside of the bands and lift up hips as far as possible 10 times.</p><p>18. Perform the lower back stretch on the right side. Relax the hips once you get in position.</p>