Workout overview
Part I: Dynamic stretches and activation exercises |
Part II: Static stretches |
1. Leg kicks front and back
10 reps (each side)
2. Side leg swings
10 reps (each side)
3. Straddle 3-point reaches
5 reps
4. Alt sumo squat to straddle
8 reps
5. Alt front lunge to hamstring stretch
5 reps
6. 90-90 hip openers
10 reps
7. Adductor rocks
10 reps
8. Weighted pancake stretch
Hold for 20 secs
9. Crossover pike stretch
Hold for 20 secs (each side)
10. Front leg elevated pigeon
Hold for 20 secs (each side)
11. Frog stretch
Hold for 20 secs
12. Wall-assisted hip flexor stretch
Hold for 20 secs (each side)
CONGRATULATIONS!
WORKOUT COMPLETE