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
