Warm-ups/Stretching

Dynamic Stretches

(to be performed before workouts)

  • Calf pump bent knee
  • Calf pump straight knee
  • Quad walk
  • Knee hug
  • Cradle walk
  • High step
  • Spider Man
  • Super Man
  • Over hurdle/Under the fence
  • Prone Scorpion
  • Supine Scorpion
  • Arm circles forward thumbs up
  • Arm circles backward pinkies up
  • Backwards lunge with a twist
  • Primitive walk
  • Crossover
  • Froggies

Static Stretches

(to be performed after workouts or when focusing on flexibility)

  • Calf stretch with a straight knee
  • Calf stretch with a bent knee
  • Seated hamstring stretch against the wall (feet together)
  • Seated hamstring stretch against the wall (feet apart)
  • Seated butterfly stretch against the wall
  • Seated glute stretch against the wall
  • Hip flexor stretch kneeling
  • Standing quad stretch
  • Chest stretch forearm against the wall
  • Anterior deltoid stretch (hands locked behind back)
  • Posterior deltoid stretch (upper arm under chin)
  • Triceps stretch
  • Trapezius stretch (chicken wing/tilt head)
  • Biceps stretch
  • Wrist flexor stretch fingers down
  • Wrist flexor stretch fingers up