Stretch
​
5 Minutes
-
Jog in place for 1 minute
-
High Knees for 30 seconds
-
Butt Kicks for 30 seconds
-
Side-to-Side lunges for 30 seconds
-
Arm Circles (forward and backwards) for 30 seconds each
​
Hamstring Stretch
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Sit with legs in front
-
Touch toes
-
2 sets
Quadriceps Stretch
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Stand with feet hip-width apart
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Bend left knee and bring heel to butt
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Hold left ankle with left hand
-
2 sets each side
​
Hip Flexor Stretch
-
Start in a lunge
-
Push hips forward
-
2 sets each side
Calf Stretch
-
Lean on a wall
-
Place one foot behind other foot
-
Keep heel on ground and lean
-
2 sets each side
​
Ankle Circles
-
Sit with legs in front
-
Lift leg and point toes
-
Rotate for 30 seconds
-
2 sets each side
Dynamic Stretching
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On all fours, but on knees
-
Turn hand sideways
-
Rock left and right
-
2 sets each side
​
Static Stretching
-
Jog in place for 1 minute
-
Slowly walk around for 1 minute
-
Shake out legs and arms for 1 minute
-
Lay down and take deep breaths for 2 minutes
Stretch
​
5 Minutes
-
Jog in place for 1 minute
-
High Knees for 30 seconds
-
Butt Kicks for 30 seconds
-
Side-to-Side lunges for 30 seconds
-
Arm Circles (forward and backwards) for 30 seconds each
​
Hamstring Stretch
-
Sit with legs in front
-
Touch toes
-
2 sets
Quadriceps Stretch
-
Stand with feet hip-width apart
-
Bend left knee and bring heel to butt
-
Hold left ankle with left hand
-
2 sets each side
​
Hip Flexor Stretch
-
Start in a lunge
-
Push hips forward
-
2 sets each side
Calf Stretch
-
Lean on a wall
-
Place one foot behind other foot
-
Keep heel on ground and lean
-
2 sets each side
​
Ankle Circles
-
Sit with legs in front
-
Lift leg and point toes
-
Rotate for 30 seconds
-
2 sets each side
Dynamic Stretching
-
On all fours, but on knees
-
Turn hand sideways
-
Rock left and right
-
2 sets each side
​
Static Stretching
-
Jog in place for 1 minute
-
Slowly walk around for 1 minute
-
Shake out legs and arms for 1 minute
-
Lay down and take deep breaths for 2 minutes