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Turbulence Training Bodyweight Workout
4-Week Program
Static Stretching
Psoas Stretch
• Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee.
• You should be in a straight line (similar to the bottom position in a lunge).
• Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front
side of leg at the hip level).
• Hold the stretch for 30 seconds and then switch sides.
Hamstring Stretch
• Lie on your back with both legs flat. Slightly bend your right knee.
• Now raise your right leg straight up in the air and try to bring it back until it is
perpendicular to the floor. Keep the other leg flat and straight on the ground.
• As you raise your leg, you will begin to feel a stretch in the hamstring.
• Bring the leg up until a moderate stretch is felt. Support the leg in that position by
holding it up with your hands or a towel looped around your foot.
• Hold the stretch for 30 seconds and then switch sides.
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