Tips for ape

Hi Coach I have just completed day 1 and  am extremely keen to keep cracking on but just wondered what to do as my "Ape" was not able to progress much at all as my thighs wouldnt even get down to be parallel to the floor ! Im 46 and have been working at a desk for 25 years....i anticipate a long road ahead and i  just wanted to ask what stretches to do to increase this ROM?

thanks 

You can evaluate to do it back to the wall so that it could assist the temptation to fall on the back. try to knee also the heels close to the wall as much as you can. 

in order to have more precise information, where do you feel yourself tight? 

Thanks for the tips .... Calves feel very tight and ankles ( numerous sprains over many years of soccer) and hamstrings..

thanks for any advice 

I understand for calves the major problem is the soleus, so you should take a piece of wood like this https://img.bauundhobby.ch/produkte/404/3755217.jpg (the more it is inclined the stronger the stretch), and put the rounded part of your feet (you can feel it some cms under the thumb) on the inclined surface, the heel will stay on the floor. in this way we are pre stretching the soleus. now simply try to move the knee forward over the toes bending the knee. do not let the ankle to pronate, hold the arc in the feet.

Thanks I'll give that a go ..appreciate the reply