1. Introductory videos by Dick Hartzell
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2. Ankles (Inversion.Eversion): Sitting on the floor, position the band around the back at the belt line. Wrap the end of the band around the arch of the left foot, forming a loop. Holding onto the inner side of the band with both hands, turn the ankle in and out as far as it will go for 10 times. Then, grasp the outer side of the band and turn the ankle out and then in 10 times.
3. Calf Stretch: Reach down with both hands and adjust the loop so that it is around the ball of the foot. With one hand on each side of the hand below the knee, stretch the calf by pulling towards you with the band, (dorsi flexion). Then, point the tows away from the body, (plantar flexion). Pull back and press out 10 times.
4. Achilles Stretch: With the band still positioned around the ball of the foot, plant your heel on the floor close to the body. Stretch out the Achilles by pulling the band towards you. Hold the band against the knee for added resistance and press towards the floor. Repeat 10 times. *At this point, do stretches 1, 2, and 3 with the right foot.
5. Hamstring Stretch: Re-wrap the band around the arch of the left foot. Lie back on the floor and stretch the hamstring as far as it will go by “walking” your hands up the band. As you return you leg to the floor, let your hands slide down the band while still providing resistance, (repeat 5 times). Then “walk” up the band to the top and lock out the knee. Hold that position for 5 seconds. Next, give a slight bend to the knee and lock it out again, keeping pressure on the Golgi tendons behind the knee. Bend and lock out 5 times. Then, stretch back and hold again for 5 seconds. *Proceed with Groin, I-T Band, Hip Flexor, Quad and Glute and Ham Stretches before switching band to the right foot.
6. Groin Stretch: With the loop of the band still around the arch of the left foot, grab the end of the band with your right hand. With the left hand, grab the middle of the band and take the band behind the head, positioning the left elbow on the floor and the left leg out to the side as far as it will go. Bend the knee slightly and then lock it out. Repeat 10 times.
7. I-T Band Stretch: With the band still on the arch of the foot, grab the end of the band with your left hand. With your right hand, grab the middle of the band and take it behind your head. Set the elbow down on the floor and reach across your body, keeping both shoulders on the ground. Lock the knee and hold for 5 seconds. Next, Bend the knee slightly and straighten 10 times. Add more pressure by pulling on the band and hold for 5 seconds.
7. Quad and Hip Flexor Stretch: With the band on the arch of the foot, roll onto your right side with the knees bent. Holding the top of the band above the head with both hands, move your leg around to stretch out the hip area. Move your leg in any direction for about 15-30 seconds.
