Static stretches should be held for 20 seconds
All other stretches should be 20 repetitions
Complete all stretches with one leg before switching to the other
Loop the band around one foot. Hold the band in each hand with an overhand grip. Keep your leg locked out and pull your leg in as far as possible. If the knee bends you've pulled your leg in too far. Be sure to keep the opposite leg flat on the ground. Hold for 20 seconds.
The difference from the static hold is that your leg is now in constant motion. Keep an overhand grip on the band. While keeping your leg locked out, pull your leg in as far as possible. Instead of holding in the top position, release your leg back down to the floor. You've now completed one rep of 20. Remember to keep the opposite leg flat on the floor.
Beginning in the top position, bend and straighten your leg driving through your heel. Each time your leg is straightened you should feel a stretch in your hamstring. It is only necessary to slightly bend your leg to relax the hamstring. Be sure the opposite leg is still flat on the ground and keep an overhand grip. Perform 20 repetitions of the lock out.
Take your leg out to the side while holding the band in the opposite hand. The shoulder blades should remain flat while holding the band behind your head. The stretch will be felt in the groin. Hold stretch for 20 seconds.
Holding your leg in the same fashion, bend and straighten your leg. A stretch should be felt in your groin as well as in your hamstring. You must only slightly bend your leg as the stretch comes from straightening it. Perform 20 repetitions.
3. I-T BAND
Now, instead of opening up take your leg across the body. The band should now be in the same hand as the leg (ex.- band on right leg and in right hand). Hold the band behind the head. Try to keeps the shoulder blades as flat as possible. Hold the stretch for 20 seconds.
Holding the band in the same fashion as the static hold, bend and straighten the leg. Perform 20 repetitions.
The quad stretch is performed while lying on the stomach. Hold the band in each hand and pull your heel to your buttocks until you feel a stretch in your quadricep. Hold for 20
Holding the band in the same fashion as the quad stretch, now raise and lower the leg. This will be felt in the quad as well as the hip flexors. Perform 20 repetitions.