Dynamic Warm-Up

DYNAMIC STRETCHING - BEFORE ALL WORKOUTS:
Move thru 10-12 repetitions of each of the following stretches before moving on to the next in the series. Hold each stretch for 4 or 5 seconds, then alternate to the other side With each repetition, try to sink further and further into each stretch.

STATIC STRETCHING – EVENINGS
Hold each of the following stretches for 30-60 seconds or until you feel the muscle relax

Hip Twisters
Muscles stimulated/stretched: obliques / core muscles.
1. Keep shoulder on the ground as you rotate from side-to-side
2. Keep your knees together holding a 90 degree angle, without letting the heels move in toward your body – keep them at a distance

Reach & Touch
Muscles stimulated/stretched: chest / hip flexors.
1. Keep your elbows on the ground and pay attention to the stretch in the chest
2. As you reach over with the foot, point your knee toward the ceiling and touch your toe to the ground

Swoops
Muscles stimulated/stretched: shoulders / core muscles / calves / hamstrings.
1. At the push back, tuck your head between your shoulders and push your heels into the ground
2. As you shift forward into the abdominal stretch, keep your elbows locked out and pull your shoulders away from your ears (you will have a tendency to shrug)

Deep Lunge
Muscles stimulated/stretched: hip flexors / quads.
1. From the push back position of the Swoops, you can lunge your right foot up and place it to the outside of your right hand.
2. Keep your weight on the HEEL of the front foot and push the left hip into the ground for the stretch.
3. To increase the stretch, try to touch the ground with your right elbow, then switch sides

Gorilla Squat
Muscles stimulated/stretched: Hamstrings / spinal erectors.
1. Keep the arms between the legs and your weight on the heels
2. In the bottom position with the hands under the toes, pull your shoulder away from your ears (you will have a tendency to shrug)
3. Pushing thru the heels, extend the legs as far as you can until you feel a stretch thru the hamstring (back of the leg), then return to the squatting position

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