2.) A few areas of muscles that need to be focused on are the lower back muscles such as External/Internal Abdominal oblique, Spine, also stretching and working the Hamstrings and the Quadriceps could use a little loosening as well. Some other muscles that may be worked on in the leg are Grand Adducteur, Droit Anterieur. But overall we want to focus on maintaining her flexibility.

3.) Based on my client’s results, I would develop a PNF and Ballistic program. Help them stretch their muscles out, she may not be able to stretch them on her own, with a little help she will become more flexible. Then Ballistic, warming up with movement and bounce will help her get her body temperature up and ready to perform improvements. But her overall fitness testing was good and does not need much improvement but to maintain flexibility.
4.) FITT
Frequency: Exercise 5 to 7 days a week. Stretching out on a daily basis is recommended, it can even be done multiple times during the day. She can stretch at any time of the day, if its morning, evening, night or when you are just feeling stiff and want to relieve tension. Before working out she may want to do some type of stretching during her warm-up and then again during her cool down, this will help prevent soreness. Stretching may be a good way to relax the body.
Intensity: When it comes to stretching, she wants to stretch to the point of controlled tension or having someone else helps her. To maintain or improve flexibility, the muscles in the legs and back must be elongated beyond their normal movement patterns. This should be done in a slow, controlled manner, of holding each stretch just beyond the point of tension.
Time: Each stretch should be held for 10 to 20 seconds or longer, depending on how sore she may feel or tight the muscle is when it is time to stretch out. When stretching, she should pause in between stretching, relaxing then repeating the same exercise but at a higher intensity will help her improve her results.
Type: There are different types of exercise that she can do. To improve/maintain flexibility all over by completing 8 to 10 exercise that involves the upper and lower body. Here are some images of stretches she may do to improve and maintain flexibility. Below are pictures of all over stretching:

1. Stretches out the Chest by pulling the Arms back. 2.Pushing forward stretches the Upper Back Muscles.
3.Pushing down on each arm stretches your Shoulder and the Trapezius and Deltoid.
4. Lunging forward on one leg, stretches your Calf Muscle.
5 pulling Leg back to Chest, help stretches Lower Back and Hamstrings.

Skip 6, 10, 11 and 15
7 & 8 & 13 & 14 & 15 pulling the foot to your Gluteus Maximus, or chest will stretches Calf muscles and Hamstrings.
12. By twisting your hips in different direction, will help stretch your lower back muscles such as the Exernal Oblique and Gluteus Medius muscles.
These are all exercise that will keep your flexibility high and in tone.
Below are pictures of leg and back stretches:

The stretches I want you to worry about are the ones that are going to stretch your legs out and get your hamstrings in shape. Such as standing Hamstring stretch, Quadriceps stretch, Standing Calf stretch, Hip Flexor, Pirifomis stretch, Hip Adductor, Trunk Rotation and Double Knee to Chest.

Any questions feel free to call the office or drop an email to us. We are willing to help you maintain your flexibility plus gain more, to help maintain a healthy life.