Week 2 - Day 2

Drill 4: Wall Hamstring Marching

Setup

  • Lie on your back with feet on a wall, knees and hips at 90 degrees.

Instructions

  • Exhale and gently press one heel into the wall.
  • Lift the opposite foot slightly off the wall.
  • Return to starting position and switch sides.
Sets: 2 – 3
Reps: 8 – 10 slow marches per side
Breath: Exhale during lift, inhale to return
Rest: As needed

What to Feel

  • Hamstring engagement and pelvic stability.

What to Avoid

  • Losing pelvic control or arching the lower back.

Red Flags

  • Pain or discomfort in hips or low back.

Regression

  • Keep both feet on the wall if maintaining stability is difficult.