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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

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

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