Intermediate · 5 min 30 sec
After Football
Stretch the quads, calves, hamstrings and hips after playing.
Total session: 6:10 · Includes preparation and side changes.
Ready when you are
Standing quad
Movement instructions
Stand beside a wall or sturdy chair for balance. Bend one knee and hold that ankle behind you. Gently bring your heel toward your hips. Release slowly and change sides.
Use a wall or chair for balance. Avoid pulling hard on your ankle.
Total (including preparation): 6:10 · 6:10 remaining
Up next: Standing quad · Side 1 · 0:30
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Standing quad · Both sides1:00
- Leaning calf · Both sides1:00
- Lying hamstring · Both sides1:00
- Butterfly0:30
- Lunge · Both sides1:00
- Lying figure four · Both sides1:00
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
330 seconds moving + 40 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: After Football.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
6 timed steps use 6 different movements. Starting positions: Standing, Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Standing quad | 60 |
| 2 | Leaning calf | 60 |
| 3 | Lying hamstring | 60 |
| 4 | Butterfly | 30 |
| 5 | Lunge | 60 |
| 6 | Lying figure four | 60 |
Routine overview
What you’ll move through.
6 timed steps · 5 min 30 sec in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Standing quad
Standing · Focus: thighs, hip flexors.
- 02
60sLeaning calf
Standing · Focus: calves, ankles.
- 03
60sLying hamstring
Floor · Focus: hamstrings, calves.
- 04
30sButterfly
Floor · Focus: hips, inner thighs.
- 05
60sLunge
Floor · Focus: hip flexors, thighs.
- 06
60sLying figure four
Floor · Focus: hips, glutes.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 60 seconds
Standing quad
- Stand beside a wall or sturdy chair for balance.
- Bend one knee and hold that ankle behind you.
- Gently bring your heel toward your hips.
- Release slowly and change sides.
Keep your knees close together and your torso upright.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 2 · 60 seconds
Leaning calf
- Face a wall with your hands resting on it.
- Step one foot back, keeping the leg straight and heel down.
- Bend your front knee and lean gently toward the wall.
- Return and change sides.
Keep both feet pointing forward.
For less intensity, step closer to the wall and soften the stretch.
Step 3 · 60 seconds
Lying hamstring
- Lie on your back with both legs extended.
- Lift one leg and hold behind your thigh or calf.
- Gently draw the leg toward you, then repeat on the other side.
Keep a slight bend in the raised knee if needed.
For less intensity, bend the raised knee slightly and support the back of your thigh.
Step 4 · 30 seconds
Butterfly
- Sit tall and bring the soles of your feet together.
- Hold your feet or ankles and let your knees open to the sides.
- Breathe slowly without pressing your knees down.
Move your feet farther from your hips for a gentler stretch.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 5 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 6 · 60 seconds
Lying figure four
- Lie on your back with your knees bent and feet flat.
- Cross one ankle over the opposite thigh.
- Hold behind the supporting thigh and gently draw it toward you.
- Release and repeat on the other side.
Keep the crossed foot flexed and your head on the mat.
For less intensity, leave the supporting foot on the floor.
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