Harmstrings E-Book

Hamstrings Flexibility
Beginner Level
Training Program Summary
Here’s a quick overview
of the routine, so that you
can use as a guide and
memory aid while you
train on your own.
We advise that you

memorize the exercises
to do them at your own
pace, so this guide will
help you do just that.
www.easyflexibility.com https://easyflexibility.mykajabi.com
The Warm Up It comprises two parts:
Joint rotations and basic conditioning
It comprises two parts: joint rotations and basic conditioning.
Joint Rotations
Elbows
Wrists
Neck
Shoulder
girdle
Shoulders
Hips
Kness Ankles
Basic Conditioning
Feel free to do more or less repetitions than the ones demonstrated.
Take your time and stop the moment you get tired or can’t keep proper form.
Always keep the movement controlled throughout its whole range, don’t bounce,
don’t do it ballistically, and don’t use speed or momentum.
You don’t have to go as high or as deep as demonstrated. Do everything to the
best of your current abilities. In time and with practice you’ll gradually reach
your desired flexibility.
Butt kicks
Kness up
Squats
Deadlifts
Half
Bridges
The Zaichik Stretching Techniques
These are the main techniques of the program, the Zaichik Stretching
Techniques.
For each exercise, there are two key movements:

1- One movement will be in the direction we want to increase the range, and it
will always go deeper. This is called the “target action”.
2- The other movement will go back and forth, thus “making space” for our main
move. This is called the “leverage action”.
Combining the two actions we will go deeper and deeper into the stretch. This
is very different to a traditional stretch, in which we just try to relax, fighting
against the stretch reflex.
For more information on the Zaichik Stretching Technique join our

Facebook group at:
https://www.facebook.com/groups/easyflexibility/
These exercises are hard to depict in pictures. Still, the movements shown are
exaggerated so you learn how to move your joints. Sometimes it’s not possible
to exaggerate the moves because the joint naturally doesn’t allow a very wide
range of motion, and our eyes may not be trained to perceive micro changes.
Use the videos and assistance from the group to learn these exercises to their
full expression, be patient, ask and practice.
That being said, let’s summarize these techniques briefly.
Zaichik Stretching Technique 1: Gluteus maximus muscle
Starting position: bring your thigh to your chest, stop as soon as you feel a
stretch, and from then on apply the “leverage” moves as shown in the video to
let the thigh come closer to your ribs.
Starting position:
Applying the leverage bringing thigh in:
Applying the second leverage moving thigh out:
As you let go of the leverage go deeper into the target. Repeat the leverage
move as shown in the video, making sure the knee doesn’t come back to the
starting position. This is very important since it will determine how much
deeper you go into the posture. When the leverage action is applied the target
must not move. As the leverage comes back the target will also go deeper.
Don’t do more than 5 reps at a time, and follow the technique in the video.
Going deeper into the target:
Zaichik Stretching Technique 2: Hamstrings
Starting position
Go as far as to only feel a light stretch. Your posture doesn’t have

to look exactly as in the pictures.
Applying the leverage
Extend your knee just a little, again, it doesn’t have to be as far as the picture
shows, which is for demonstration purposes and the movement is
exaggerated for clarity:
Letting go of the leverage and going deeper into the target. As you retrieve
the leverage bringing the knee up again, your chest goes a little closer down
to your leg.
Zaichik Stretching Technique 3: Calves
Tie your foot as shown in the picture and video. Make sure you use
a strong belt, like a martial arts belt
Once you do this, lay on your back and stretch to the point you start feeling
uncomfortable. From here the exercises starts.
Starting point:
Letting go of the leverage

and going into the target
Applying the leverage:
Pull for a split second, don’t make the stretch too strong.
Let go of the leverage and increase the target bringing the leg
further over your head (or closer to your chest)
The relaxed stretches
Relaxed stretching main purpose is to speed up recovery and for cooling down
our nervous system after a workout (or a stressful day). Relaxed stretching is
not effective to increase flexibility.
For more information on this download our free ebook at easyflexibility.com
We include the relaxed stretches below. They should be done at the end of the
workout, or on rest days. Hold for sets of 3 to 10 breaths, and visualize muscles
relaxing and melting but don’t push. As you breath in visualize air going into
the muscles that you are working on. As you breath out visualize those muscles
melting. Repeat the visualization for 3 to 10 breaths and do as many times as
needed, but don’t use them to increase flexibility. Use ZST in the main part of
your workout combined with the supporting exercises to increase flexibility
gradually.
www.easyflexibility.com
https://easyflexibility.mykajabi.com

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Hamstrings Flexibility

We advise that you

For each exercise, there are two key movements:

For more information on the Zaichik Stretching Technique join our

That being said, let’s summarize these techniques briefly.

Zaichik Stretching Technique 1: Gluteus maximus muscle

Applying the leverage bringing thigh in:

Going deeper into the target:

Go as far as to only feel a light stretch. Your posture doesn’t have

Letting go of the leverage

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