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  • Warm-Up and Cool-Down

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    This document outlines a workout routine that includes a warm-up of 800-1600m, 20 minutes of dynamic stretching exercises like walking toe touches and high knees, sprints of 30m, 60m and 90m, and a cool down of 800-1600m with static stretches for the hamstrings, groin, hips and shoulders. It recommends including core exercises 1 day a week and a plank circuit another day of the week.

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    warm-up and cool-down

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    This document outlines a workout routine that includes a warm-up of 800-1600m, 20 minutes of dynamic stretching exercises like walking toe touches and high knees, sprints of 30m, 60m and 90m, and a cool down of 800-1600m with static stretches for the hamstrings, groin, hips and shoulders. It recommends including core exercises 1 day a week and a plank circuit another day of the week.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    43 views1 page

    Warm-Up and Cool-Down

    Uploaded by

    api-459743145
    This document outlines a workout routine that includes a warm-up of 800-1600m, 20 minutes of dynamic stretching exercises like walking toe touches and high knees, sprints of 30m, 60m and 90m, and a cool down of 800-1600m with static stretches for the hamstrings, groin, hips and shoulders. It recommends including core exercises 1 day a week and a plank circuit another day of the week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Warm-up:

    - 800-1600m
    Dynamic Stretching (20m):
    - Walking toe touch - Butt kicks
    - Skipping leg swing - High knees
    - Quad pull - Jogging leg cycles
    - Lateral lunge - Walking heel to toe
    - A-skip - Ball of foot walking
    - B-skip
    - C-skip
    Sprints:
    - 30m, 60, 90m
    Cool Down:
    - 800-1600m - Neck rolls
    - Static hamstring stretch - Shoulder rolls
    - Standing quad pull - Cow face pose
    - Static groin stretch - Cross-body arm stretch
    - Butterfly
    - Kneeling hip flexor stretch
    * At least, 1 day a week complete core exercises (300) & 1 day a week complete a plank circuit

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