Static Stretching (Hold stretches for 20 seconds) o Forward Fold- Straight legs, touch your toes o Right/left leg back- Bend your leg behind you individually, reach behind and grab your toe. o Groin stretch- Spread your legs, bend over and touch the floor with your hands. o Right/Left Shoulder across- Reach your arm across your torso, support with your hand. o Sit and reach- Sit down and touch your toe. (Focus on tucking the chin) Dynamic Stretching o High Knees- lift knee to chest in place for 20 seconds o Frankensteins- Keep legs straight, kick foot up as high as you can for 20 seconds o Lunge with twist- step forward with one leg and touch opp. knee to floor for 15 reps each leg (Rotate torso from side to side) o Jog in place for 30 seconds
Post-Workout Stretching routine:
Static Stretching (Hold Stretches for 1 minute: Focus on deep breathing) o Forward Fold- Straight legs, touch your toes o Right/left leg back- Bend your leg behind you individually, reach behind and grab your toe. o Groin stretch- Spread your legs, bend over and touch the floor with your hands. o Right/Left Shoulder across- Reach your arm across your torso, support with your hand. o Sit and reach- Sit down and touch your toe. (Focus on tucking the chin)