The spiderman is an awesome movement prep exercise can really help with hip flexibility. This stretch simultaneously lengthens multiple muscle groups in both legs and stretches the groin. With continued use of this drill, flexibility for all muscles near the hips should increase, contributing to speed and strength gains and helping to prevent injury.

Instructions:

  1. Assume push up positionweek-3-spider-man-with-cues
  2. Step forward with left leg to outside of left hand
  3. Drive hips forward into stretch, holding for two seconds
  4. Return to starting position and repeat with right leg
  5. Continue in alternating fashion for specified reps
Sets/Reps: 2×10 each leg