QUADRICEPS CONTRACT AND RELAX
Lie on our stomach and bend the leg you are mobilizing. Anchor the superband around your ankle and pull your foot towards your glutes.
With tension on the superband, contract your quadriceps against the resistance of the band and hold for 10 seconds.
Release your muscle engagement and pull on the superband to lengthen the quadriceps. Hold this stretch for 15 seconds. Repeat this exercise until you experience a positive change.