Stretching routine

5min dynamic warm up -> workout (optional) -> static stretching

Dynamic stretching Lower Body

30 sec Jumping Jacks 20 Walking Lunges 20 Knee Tucks

20 Leg Swings 10 Side Ludges with a Twist 20 Butt Kicks (od 5 double leg butt kick)

Dynamic Stretching Upper Body

10 normal Arm Circles + 10 reverse 5 Large Arm Circles + 5 reverse 10 -20 Push Ups Gluteal Stretch

Static Stretching
Seated Back Twist Quad Stretch Hip Abductor Stretch Hamstring Stretch