Warmup Cooldown The PROPER way Warmup Should be

Warm-up & Cool-down The PROPER way

Warm-up • Should be done before workout starts • Light jog • Dynamic Flexibility

Warm-up • Begin with a light jog of 5 -10 minutes

Dynamic Flexibility • Also known as “Movement Prep” • Warms up muscle groups using specific movements

Dynamic Flexibility • Increases Heart Rate, circulation to muscles, increases core temperature and activates the nervous system.

Dynamic Flexibility It’s all about form and technique not speed!

Dynamic Flexibility Routine Forward Lunge Hip Crossover Inverted Hamstring Forearm to Instep Stretch Leg Cradle Hand Walks Drop Lunge Back Lunge with a Lateral Lunge Twist Knee Hug Lunge

Hip Crossover Develop core flexibility and strength Lie on your back, arms extended out to your sides. Bend knees and place feet flat on the floor. Twist bent legs to the left and right. Progressions: Knees and Hips bent @ 90° w/ feet off ground. Then move with legs straight.

Inverted Hamstring Stretch: Hamstrings Stand on one leg Arms out at 90 degrees Squeeze shoulder blades together Bend over @ waist and kick opposite heel to the sky When stretch is felt in the hamstrings, stand step back with other foot, then repeat.

Hand Walks Stretch: Hamstrings and Calves Start in a standing position Bend over at the waist and walk hands into a push-up / plank position Keeping knees straight, walk toes towards hands When a stretch is felt, walk hands out, then repeat steps. Athlete will look like an “inchworm”

Back Lunge with a Twist Stretch: Glutes & Hip Flexors. Start in standing position Step back with right leg into a lunge position Slightly lean back and reach left arm to the sky and twist torso over front leg. Relax your torso and step into the next lunge, then repeat. DO NOT LET KNEE SLIDE PAST TOES. 90 degree angle in the front knee.

Knee Hug Lunge Stretch: Glutes, Hamstrings, Hip Flexors Begin in a standing position Lift knee to chest and grab below knee with both hands. Pull knee to chest while contracting opposite glute. Step forward into a lunge and repeat stretch with the other side. Keep chest up.

Forward Lunge - Elbow Drop Stretch: Groin, Hip flexors, Glutes & Hamstring. Begin in a standing position Step into a forward lunge with your left foot Place right hand on the ground and left elbow on the inside of your left ankle Hold position for 2 sec. Place left hand outside the left foot and push hips to the sky while straightening the front leg. Repeat with the other leg.

Leg Cradle Stretch: Outside of the Hip, Hip Flexors. Begin in a standing position Lift leg to chest and place left hand under the knee and right hand under the ankle. Pull left leg to chest while contracting right glute. Step forward with left foot and repeat stretch on the other side. Keep your chest up.

Drop Lunge Stretch: IT Band Begin in Standing position Reach behind left foot (24 inches ) with right foot. Square your hips back to starting position. Sit back and down into squat. Stand step laterally with left foot and then repeat stretch on the opposite side. Keep chest up. Keep weight on heel of your front leg.

Lateral Lunge Stretch: Groin Start in a standing position Step to the left with your left foot, keeping toes forward and feet flat Squat through your left hip while keeping your right leg straight Bring right foot in to a squat position repeat. Keep knee on squatting side, behind toes. Keep weight on midfoot to heel, keep chest up and back flat

Warm-up & Cool-down The PROPER way

Cool-down • Should be done after workout ends • Light jog • Static Flexibility

Cool-down • End with a light 5 -10 minute jog

Static Flexibility • Increases muscle length, decrease soreness, release toxins from the muscles released during exercise

Static Flexibility Routine • Standing hamstring stretch • Calf stretch • Groin Stretch • Heel-to-butt quad stretch • “Hollywood” low back stretch • V-sit hamstring stretch • Lunging hip flexor stretch • IT Band Stretch

Standing Hamstring Stretch • Stretch: Hamstrings • Start standing, feet together • Take a half-step forward with one leg, lift toes • Keep leg straight and bend at the waist • Try to touch the toes

Calf Stretch n n n Stretch: Gastroc & Soleus Start standing, step forward with one foot Keep back leg straight and lean over front foot Try to keep back heel on the ground Bend back knee and sit back on back foot

Heel-to-Butt n n n Stretch: Quads Start standing Lift one foot behind you and try to touch heel to butt Grasp foot and pull towards butt Try to keep knees together

Groin Stretch n n n Stretch: Adductors Start seated, with knees bent and feet together Lower knees apart towards the ground Push knees into the ground with elbows Try to keep feet toegther

V-Sit Stretch n n n Stretch: hamstrings & adductors Start seated with legs spread in a ‘V’ shape Bend one leg and put foot on inside part of opposite knee Lean and reach towards extended leg Try to keep good posture and toes up

Hollywood Stretch n n n Stretch: Gluteus & low back Start laying on your back Bring one knee to your chest Rotate that leg over opposite side and pull knee to chest Try to keep other leg straight on ground

Lunging Hip Flexor Stretch n n n Stretch: Hip flexor & quads Start standing, lunge forward with one leg Keep back knee on ground, front knee over ankle Lean forward over front leg Try to keep your hips pointed forward & up

IT Band Stretch n n n Stretch: IT band Start standing, near a wall/firm object Cross leg further from wall in front of other leg Lean your hips toward the wall, keeping back leg straight Try to keep your hips pointing forward (not towards wall)