BEGINNER - INTERMEDIATE

4 WEEKS TO TOTAL
HAMSTRING
FLEXIBILITY

David Thurin
 TABLE OF CONTENTS
ABOUT ME 3

WHAT'S IN IT FOR YOU? 4

WARM UP 5

MOBILITY PROGRAM 6

COMMENTS FROM DAVID 10

FAQS 11

DISCLAIMER 13

David Thurin 2
4 Weeks To Total Hamstring Flexibility
 ABOUT ME
Let me introduce myself; I'm David
Thurin, your new flexibility coach. I'm
based near Los Angeles, California, and
I didn't start practicing flexibility until I
was in my 20s!

I am a comprehensively certified Pilates

instructor. I taught for years where I
loved 1 on 1 coaching, but instead of
Pilates, I now focus on flexibility. The
rest is history.

I have over 4 million followers across all major social media platforms, allowing me to spread
the word on health and wellness to help individuals like yourself live fuller lives.

My mission is simple. I want to change the fitness industry for

the better. I want to inspire people to get up and be active with
every post and piece of content I put into the world. I believe
people should move and be active not because it's expected of
them but because it makes them feel good.

Discovering the world of mobility and flexibility changed my

life. It allowed me to feel confident within my environment and
has given me control over my own body.

I hope to continue educating and entertaining people

worldwide through science and evidence-based content so
you, too, can live the Flexy lifestyle.

David Thurin 3
4 Weeks To Total Hamstring Flexibility
 WHAT'S IN IT FOR YOU?
If this is your first e-book from me, welcome! I'm glad you're here.
These effective routines will take a shockingly little amount of time
to complete. The cool thing is you don't need much time to build
mobility! You just need to know what to do.

By the end of this program, you will gain the following:

Increased hamstring flexibility
Decreased lower back pain
Increased range of motion in lower body
Reduced risk of knee pain and injury

Over these next 4 weeks, you should see an improvement in the

flexibility of your hamstrings. Many of us sit a lot throughout the day
which can lead to tight hamstrings. With greater flexibility, it will
make things like walking, climbing stairs, and picking things up off
the ground a bit easier.

Greater flexibility in hamstrings is also important in helping prevent

pain in your lower back and the back of your knees.

I can't wait for you to get started!

Stay Flexy!

David Thurin 4
4 Weeks To Total Hamstring Flexibility
 WARM UP
It's important for your body to be warmed up (literally warm)
before stretching. This helps your muscles get ready to stretch by
increasing circulation and minimizing the chance of injury or
strain.

Stretching after a workout is great because your muscles are

already warmed up. But if you're stretching at a different time or
feeling a little stiff, do a few of the following to warm up:

Dynamic movements, 2 sets of 10-15 reps

Leg swings
Push ups (can do it against a wall or on your knees)
5 minutes of moderate cardio (brisk walk)
Jogging in place
Body weight squats

David Thurin 5
4 Weeks To Total Hamstring Flexibility
 SCHEDULE 1: WEEK 1

MOBILITY PROGRAM
DAY 1
Movement Sets Reps Time Type Notes
Standing Hamstring Hold on to a sturdy structure for stability and keep
1 15 N/A Dynamic Passive
Kick legs as straight as you can.

Keep your back naturally arched, bend at your hips,

Single Leg RDL 1 10 N/A Dynamic Active
lower your torso to parallel

30 Keep your legs straight, bend at your hips and

Standing Toe Reach 2 N/A seconds Static Passive
reach for your toes with both hands

DAY 2
Movement Sets Reps Time Type Notes
Bend down and grab toes. Straighten one leg while
Elephant Walk Stretch 1 30 N/A Dynamic Passive
you bend the other. Feel the stretch in straight leg

Stand shoulder width apart. With a slight bent in the

Standing Good Morning 1 10 N/A Dynamic Active knees, lean forward and down as you bend at the
hips and push your butt back.

Seated Single Leg 30 Sit on a chair with one leg straight in front of you and
2 N/A seconds Static Passive the other bent. Reach over to touch the foot of the
Hamstring Stretch each side straight leg

DAY 3
Movement Sets Reps Time Type Notes
Standing Hamstring Hold on to a sturdy structure for stability and keep
1 15 N/A Dynamic Passive
Kick legs as straight as you can

Keep your back naturally arched, bend at your hips,

Single Leg RDL 1 10 N/A Dynamic Active
lower your torso to parallel standing on 1 foot

30 Keep your legs straight, bend at your hips and

Standing Toe Reach 2 N/A
seconds
Static Passive
reach for your toes with both hands

David Thurin 6
4 Weeks To Total Hamstring Flexibility
 SCHEDULE 1: WEEK 2

MOBILITY PROGRAM
DAY 1
Movement Sets Reps Time Type Notes
Bend down and grab toes. Straighten one leg while
Elephant Walk Stretch 1 30 N/A Dynamic Passive you bend the other. Feel the stretch in straight leg

Lift both arms and legs toward the ceiling. Reach

Standing Good Morning 1 10 N/A Dynamic Active
away from your body with hands and feet

30 Sit on the floor with one leg straight in front of you

Seated Single Leg N/A
2 seconds Static Passive and the other bent. Reach over to touch the foot of
Hamstring Stretch each side the straight leg

DAY 2
Movement Sets Reps Time Type Notes
Pilates Spine Stretch Sit with both legs straight in front of you, shoulder
1 10 N/A Dynamic Active width apart. Point toes toward the ceiling and reach
(Sit & Reach for Reps) arms out toward your toes for REPETITIONS
Sit with both legs straight in front of you, shoulder
30
Sit and Reach 1 N/A seconds Static Active width apart. Point toes toward the ceiling and reach
arms out toward your toes - HOLD
Sit with both legs straight and as far apart as you
30
Pancake Stretch 2 N/A
seconds
Static Passive can, bend at the hips to bring your chest toward the
ground

DAY 3
Movement Sets Reps Time Type Notes
Standing Hamstring 1 15 N/A Dynamic Passive
Hold on to a sturdy structure for stability and keep
Kick legs as straight as you can.

Bend down and grab toes. Straighten one leg while

Elephant Walk Stretch 1 30 N/A Dynamic Passive
you bend the other. Feel the stretch in straight leg

Sit on the floor with one leg straight in front of you

Seated Single Leg 30
2 N/A seconds Static Passive and the other bent. Reach over to touch the foot of
Hamstring Stretch the straight leg

David Thurin 7
4 Weeks To Total Hamstring Flexibility
 SCHEDULE 1: WEEK 3

MOBILITY PROGRAM
DAY 1
Movement Sets Reps Time Type Notes
Sit with both legs straight in front of you, shoulder
Pilates Spine Stretch
1 10 N/A Dynamic Active width apart. Point toes toward the ceiling and reach
(Sit & Reach for Reps) arms out toward your toes for REPETITIONS

30 Sit with both legs straight in front of you, shoulder

Sit and Reach 1 N/A Static Active width apart. Point toes toward the ceiling and reach
seconds arms out toward your toes - HOLD
Sit with both legs straight and as far apart as you
30
Pancake Stretch 2 N/A
seconds
Static Passive can, bend at the hips to bring your chest toward the
ground

DAY 2
Movement Sets Reps Time Type Notes
Standing Hamstring Hold on to a sturdy structure for stability and keep
1 15 N/A Dynamic Passive
Kick legs as straight as you can.

Bend down and grab toes. Straighten one leg while

Elephant Walk Stretch 1 30 N/A Dynamic Passive
you bend the other. Feel the stretch in straight leg

Seated Single Leg 30

Sit on the floor with one leg straight in front of you
2 N/A Static Passive and the other bent. Reach over to touch the foot of
Hamstring Stretch seconds the straight leg

DAY 3
Movement Sets Reps Time Type Notes
Keep your back naturally arched, bend at your hips,
Single Leg RDL 1 10 N/A Dynamic Active
lower your torso to parallel to the ground

Bend down and grab toes. Straighten one leg while

Elephant Walk Stretch 1 30 N/A Dynamic Passive
you bend the other. Feel the stretch in straight leg

30 Keep your legs straight, bend at your hips and

Standing Toe Reach 2 N/A
seconds
Static Passive
reach for your toes with both hands

David Thurin 8
4 Weeks To Total Hamstring Flexibility
 SCHEDULE 1: WEEK 4

MOBILITY PROGRAM
DAY 1
Movement Sets Reps Time Type Notes
15 Standing on one leg, hold on for stability if needed,
Cross Body Leg Swings 1 each side N/A Dynamic Passive
swing other leg back and forth in front of you

Standing Pancake 1 N/A 30 Stand with legs wide apart and straight, bend at the
Static Active hips toward the ground while keeping your back
Stretch seconds
straight
Sit with both legs straight and as far apart as you
Pancake Stretch 2 N/A 30 Static Passive can, bend at the hips to bring your chest toward the
seconds ground

DAY 2
Movement Sets Reps Time Type Notes
Keep your back naturally arched, bend at your hips,
Single Leg RDL 1 10 N/A Dynamic Active
lower your torso to parallel

Bend down and grab toes. Straighten one leg while

Elephant Walk Stretch 1 30 N/A Dynamic Passive
you bend the other. Feel the stretch in straight leg

30 Keep your legs straight, bend at your hips and

Standing Toe Reach 2 N/A
seconds Static Passive reach for your toes with both hands

DAY 3
Movement Sets Reps Time Type Notes
Standing on one leg, hold on for stability if needed,
Cross Body Leg Swings 1 15 N/A Dynamic Passive
swing other leg back and forth in front of you
Stand with legs wide apart and straight, bend at the
Standing Pancake 1 N/A 30 Static Active hips toward the ground while keeping your back
seconds straight
Sit with both legs straight and as far apart as you can,
30
Pancake Stretch 2 N/A
seconds Static Passive bend at the hips to bring your chest toward the
ground

David Thurin 9
4 Weeks To Total Hamstring Flexibility
 COMMENTS FROM DAVID
Congratulations - you're at the end of the guide! You should be feeling
great!

Hamstring flexibility is important because it reduces the feeling of

tightness throughout the day, increases your range of motion, reduces
the risk of injury in your knees and back. We use our hamstrings most of
the day whether you're walking, standing, or driving. Flexibility and
mobility are necessary to keep our bodies healthy.

However, the most important thing is doing something positive for

yourself.

Thank you for taking the time to complete this guide and for trusting me
to be your flexibility expert! The support you have shown me means the
world.

Stay Flexy!

David Thurin 10
4 Weeks To Total Hamstring Flexibility
 FAQs
1. What does static, dynamic, active and passive stretching mean?
Static and Dynamic refers to whether or not there is movement in the stretch. Dynamic
means movement and Static means there is no movement. Passive and Active refers to
whether or not the muscle being stretched is flexed or not! Passive means you relax the
muscle as much as possible. And Active means you flex it as much as you can do safely!

2. Should the movements feel uncomfortable?

These movement will sometimes feel uncomfortable especially if you have limited mobility,
but it should never be painful. It's good to push yourself but you never want to feel pain.

3. Is the warm up necessary?

It’s not the end of the world if you do not warm up. BUT having a warm up first will give you
the LOWEST possible chance of injury and increase the effectiveness of each session.

4. Should I stretch if I'm sore?

Yes! The soreness will not affect the session. For some, stretching even helps with delayed
onset muscle soreness. Be sure to warm up properly and not push yourself too hard if you
are feeling very sore.

5. Can I do this before a workout?

Preferably not - because this stretching routine is a bit comprehensive it is meant to be
performed on its own or after a workout. Overstretching before a workout can decrease the
effectiveness of the workout!

David Thurin 11
4 Weeks To Total Hamstring Flexibility
 FAQs
6. What if I miss a day?
That's totally okay! I did not assign specific days for this reason. As long as you fit in the 3
days of stretching into a week, theres no problem with what days you choose. The most
important component is consistency. Even if you do miss a entire day out of the week, just
keep going into the next!

7. Do I stop the program after the 4 weeks?

Definitely not! Your first flexibility gains are mostly neural. That means your brain is finding
out that it’s safe to explore those deep ranges of motion. So you can lose those gains as fast
as your made them! It take a while before they start to stick.

If you have any questions feel free to send them my way: David@stayflexy.co

Click here!

David Thurin 12
4 Weeks To Total Hamstring Flexibility
 DISCLAIMER
David Thurin is not a doctor or registered dietitian. The contents of this document
should not be taken as medical advice. It is not intended to diagnose, treat, cure,
or prevent any health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health professional on any
matters regarding your health. Use of the information in this program is strictly at
your own risk. David Thurin and/or MBD will not assume any liability for any
direct or indirect losses or damages that may result including, but not limited to,
economic loss, injury, illness or death.

All documents included or exchanged between David Thurin and the Client are
the intellectual property of MBD and are not to be copied, sold or redistributed
without my written consent.

David Thurin 13
4 Weeks To Total Hamstring Flexibility
 BEGINNER - INTERMEDIATE

4 WEEKS TO TOTAL
HAMSTRING
FLEXIBILITY

David Thurin