W EEK 5: S TATIC S TRETCHING

S TATIC S TRETCHING
Static stretching is done after working out and ,
involves holding the stretch 10-45 seconds. Stretching
helps your muscles and ligaments recover more
quickly and helps you feel better.
The benefits of static stretching include the following:

• Increases muscular flexibility

• Increases blood flow

• Increases range of motion

• Increases durability and resilience

Static stretching involves holding the stretch 10-45

seconds. Doing these stretches is key to proper
recovery.
Below is a list of static stretches.
1. Childs Pose
2. Capoeira Lunge
3. Pigeon Pose
4. Downward Dog
5. Lunge Elbows Touch (Optional Rotation)
6. Hamstring Sprinters Stretch
7. Scorpion
8. Quad Stretch Balance with Hinge
9. Hindu Squat
10. Bridge
S UMMARY OF EXERCISE ROUTINE
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 W EEK 5: S TATIC S TRETCHING

You have now learned the following

• Warm Up and Activation (10-15 mins)
• Postural Enhancement (10 mins)
• Functional Movement (Circuit A or B) (15 mins)
• Static Stretching via Yoga (10 mins)
If you add up the time, you have a complete 40-50-
minute workout broken up into 4 pieces.
Below are three routines. You can do these
anywhere, with almost no equipment.
Pick whichever routine works for your lifestyle.
Whether it be split, morning, or evening training.

S AMPLE E XERCISE R OUTINE “A”

When What Time Req.

Morning • Warm up and 25 Minutes
Activation
• Postural
enhancement
Evening • Functional 25 Minutes
Movement
• Static Stretching

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 W EEK 5: S TATIC S TRETCHING

S AMPLE R OUTINE B

When What Time Req.

Morning • Warm up and 50 Minutes
Activation
• Postural
enhancement
• Functional
Movement
• Static Stretching

S AMPLE R OUTINE C

When What Time Req.

Evening • Warm up and 50 Minutes
Activation
• Postural
enhancement
• Functional
Movement
• Static Stretching

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