Phase 1: General Warm-up (5 minutes)
Light aerobic activity.  Anything can be performed here as long as you are gradually increasing your heart rate and body temperature. Jog, jump rope, get on a piece or stationary equipment at the gym, do pushups, sit-ups, or lift light weights. Any or all of these activities may be performed for 5 minutes to increase your body temperature until you break a light sweat.

Remember:  Hold stretches for 15 to 20 seconds. Do NOT bounce. Stretch to the point of discomfort, NOT pain.

2. Chest (Arm on wall)

• Place your right hand on the wall shoulder height.
• Keep your right arm straight.
• Gently twist your body away from the wall stretching the chest muscle.
• Switch and stretch other side.

3. Arm Across Body

• With your left hand, gently pull your right arm across your body.
• Keep you right shoulder down.
• Right arm remains straight.

4. Hands on Wall Lat Stretch

• Place both hands on wall, shoulder height. • Walk back while lowering head between arms.
• Do not move your hands.
• This stretches your sides (lats.)

5. Forearm/Wrist Stretch

• Place your right hand down to your side.
• With your left hand, pull back on your right hand fingers, keeping your right palm pointed towards the ground.
• To stretch the wrist, place your left hand on top of your right hand and gently bend your right hand towards your forearm.

6. Humped Back, Arched Back

• While standing, bend at the waist and hump your back as far as possible.
• Round your back and shoulders.
• Arched back is the same as above, just opposite.
• Arch your back as far as possible.
• Open chest and squeeze shoulder blades together.

7. Standing Quads

• While standing, place your right foot in your right hand.
• While keeping your legs together and right knee pointed at the ground, gently try and move your right leg forward while resisting with your right hand.

8. Standing Hamstrings

• Use your bike for this one.  While standing, place your right foot on the seat of your bike (or a chair or table).
• Rotate your torso forward by pivoting at the hips and reaching for your toes.
• Keep your right knee soft (do NOT lock it out).
• Do not hump your back to try and extend the stretch.  Again, pivot at your hips keeping your head up and back straight.
• Imagine trying to lower your chest to your thigh.

9. Repeat Quads

10. Repeat Hamstrings

11. Calf Stretch

• Place both hands on wall for support.
• Place one or both feet about 5 feet from wall and force your heel to the ground.
• You should be able to draw a straight line from your heel to you head.
• To help increase this stretch, flex your quad and then relax.

12. Inner Thigh (Adductor) and Hip Stretch

• Place feet much wider than shoulders width.
• Place both hands on the right knee and slowly move to the right.
• Keep your left knee straight, and NEVER let your right knee go past 90 degrees.

Dynamic Stretch
1. Arm Rotations (Wind Mills)

• From a standing position, rotate your arms in a windmill like fashion.
• Explore your full range of motion.
• Reverse direction.

2. Head (or Neck) Rotation

• Rotate your head from side-to-side and front-to-back using your full range of motion.
• Reverse direction.

3. Torso Twist

• From a standing position, place your hands on your hips and rotate your torso back-and-forth.
• You can also lift your elbows and use your arms to extend the range of motion.

4. Knee Lifts

• From a standing position, lift each leg until the quad is parallel to the floor.
• Alternate right then left.

5. Ankle Rotations

• Rotate each ankle in both directions with full range of motion.

Static stretches should be held for 10 to 15 seconds with about 5 seconds in between stretches. Dynamic Stretches should be done for 20 to 30 repetitions. Total time should be around 7 to 10 minutes to complete.  Set a timer and don’t cheat.

Phase 3: Sport Specific Activity (5 minutes)
This phase will consist of “watered-down” movements that you will be performing in your workout.  If you were doing a kickbox workout, then shadow boxing and light kicks would be performed. If you are doing the jump rope work-out, then start out here with a light jump set. Maybe try something new like running in place while jumping or jumping on one leg at a time. If you are doing a weight lifting routine, start out with much lighter weights than would normally be used.