I’ve been working with Wren to address weakness in the right proximal hamstrings and glutes for a while now. She first presented with asymmetry in her pelvis with a tendency for the right innominate to sit in a bit of anterior rotation. Her right glutes were significantly atrophied with decreased length through her hamstrings.

Right glute med and max strength has been coming back nicely and her quads and hip flexors aren’t nearly as overactive. Building up more awareness around neutral spine and avoiding an anterior pelvic tilt has also been successful.

Right hamstring length with passive straight leg raise in supine has also returned to normal, but she still finds a bit of niggling tension in the proximal hamstrings.

Wren is a bendy human so getting her to end range in her hamstrings can be challenging, but with the split orientation in Scooter it’s much easier to find that stretch. If I haven’t made it obvious yet, I absolutely love Scooter. It’s probably one of my favourite exercises to play with, but I think you’ll find this one legitimately useful.

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Here’s what went down in Wren’s 30 min session this week:

1) Soft tissue release: This session started off with a few minutes on the table releasing glute med, piriformis, as well as the glute origin along the sacrum to help free the sacrum bilaterally. (10 min)

2) Single Foot In Strap: A quick hamstring warm up moving through leg scissors. (3 min)

3) Internal Rotation with Feet In Straps: With both feet in the straps, I placed a yoga block between the knees and cued for internal hip rotation while moving through Bend and Stretch. The intention was to establish a bit of femur centreing to keep it deep in the acetabulum. Wren has an old labral tear so I wanted address this as part of her warm up. I also threw in some Leg Circles afterward. (3 min)

4) Scooter Pull on Reformer: (5 min for both sides).

• Set-up: One light or medium spring. I’ve added the platform extender under the forward foot to help increase the angle of hip flexion. You may need a non-stick mat or dycem to help with grip if your client isn’t wearing grippy socks. Stopper and Gearbar at 1:1.
• Starting position: Standard Scooter position.
• Press the Carriage out to bring the forward leg into an end range hamstring stretch through hip flexion followed by knee extension.
• Maintain hip flexion/forward trunk lean as much as possible by pulling the Carriage back in using the hamstring of the forward leg.
• Ensure good pressure through the forward foot.
• Continue pressing the Carriage out and pulling back in while maintaining adequate hip flexion to target the proximal hamstrings continuously.

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5) Arabesque: (From the upcoming Advanced Reformer course) Closed chain glute and proximal hamstring activation with knee extended. Cue for maintaining neutral-ish spine to help stabilize the pelvis and lengthen the hamstrings. (3 min for both sides)

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6) Form Check for Homework: RDLs and split stance deadlifts with dumbbells. (3min)

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