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
Hip Crossover
Forward Lunge
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
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 and
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 left 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 and 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 • Groin Stretch
• Calf stretch
• “Hollywood” low back
• Heel-to-butt quad stretch 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
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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
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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
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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
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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
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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
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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
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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)