Warm-up and Stretch Routine (Non-training days)
Phase 1: General Warm-up (5 minutes)
Light aerobic activity. Any thing 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.
Phase 2: Stretching (25 - 30 minutes)
Static Stretch (Pause 5 seconds in between stretches and repeat)
1. Neck stretch. Forward,back and side
6. Hands on Wall Lat Stretch
Light aerobic activity. Any thing 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.
Phase 2: Stretching (25 - 30 minutes)
Static Stretch (Pause 5 seconds in between stretches and repeat)
1. Neck stretch. Forward,back and side
• To stretch the neck, lower your chin to your chest and gently pull on the back of your head to stretch the back of your neck.
• Lift your chin to the sky to stretch the front of your neck.
• To stretch the sides of your neck, lower your chin to your chest and gently pull your head to each side
2. Open shoulder blades• Lift your chin to the sky to stretch the front of your neck.
• To stretch the sides of your neck, lower your chin to your chest and gently pull your head to each side
• Place your hands in front of you, chest height; interlock fingers with palms facing you.
• Lower chin to chest and open shoulder blades.
• Feel this stretch across your entire back.
3. Chest (Arm on wall)
• Lower chin to chest and open shoulder blades.
• Feel this stretch across your entire back.
• 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.
4. Tricep (Hand behind head )• Keep your right arm straight.
• Gently twist your body away from the wall stretching the chest muscle.
• Switch and stretch other side.
• Point your right elbow to the sky above your head.
• Place your left hand on your right elbow and gently push.
• Try and reach your right hand down your back.
5.
Arm Across Body
• Place your left hand on your right elbow and gently push.
• Try and reach your right hand down your back.
• With your left hand, gently pull your right arm across your body.
• Keep you right shoulder down.
• Right arm remains straight.
• Keep you right shoulder down.
• Right arm remains straight.
6. 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.)
7. Forearm/Wrist Stretch• Walk back while lowering head between arms.
• Do not move your hands.
• This stretches your sides (lats.)
• 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.
8.
Humped Back
,
Arched Back
• 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.
• 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.
9.
Standing Quads
• 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.
• 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.
10. Standing Hamstrings• 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.
• 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.
11.
Calf Stretch
• 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.
• 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 and Hip Stretch
• 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.
• 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.
13.
Standing Aerobic Style Hamstrings
• 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.
• This one is hard to explain so look at the picture.
• Keep your back straight and pivot at your hips.
• Imagine moving your chest towards your thigh.
• Place both hands on the leg you are NOT stretching.
• Keep you knee soft (do NOT lock out).
14.
Runners Stretch
(Right leg forward then Left leg forward)• Keep your back straight and pivot at your hips.
• Imagine moving your chest towards your thigh.
• Place both hands on the leg you are NOT stretching.
• Keep you knee soft (do NOT lock out).
• While facing to the side, move one leg as far back as possible.
• Lower your hips toward the ground.
• Rear leg remains straight, front leg goes to 90 degrees.
• NEVER go past 90 degrees on front leg.
15. One knee hamstring stretch (Left foot forward)• Lower your hips toward the ground.
• Rear leg remains straight, front leg goes to 90 degrees.
• NEVER go past 90 degrees on front leg.
• From the advanced runner's position, drop your rear knee to the ground.
• Front foot should have heel on ground with toes pointed up (the farther the better).
• Pivot at the hips keeping your back as straight as possible.
• Again try and lower your chest to your thigh.
16.
Side Splits
• Front foot should have heel on ground with toes pointed up (the farther the better).
• Pivot at the hips keeping your back as straight as possible.
• Again try and lower your chest to your thigh.
• From the "One Knee Hamstring" stretch position, move the leg that you were sitting on as far back as possible.
• Use your hands for support, and assume the side split position.
• This is an extremely advanced position and should be used with caution.
• Remember, you should only feel slight discomfort, NOT pain!
17. One knee hamstring stretch (Right foot forward)• Use your hands for support, and assume the side split position.
• This is an extremely advanced position and should be used with caution.
• Remember, you should only feel slight discomfort, NOT pain!
• See above
18. Side Splits
• See above
19.
Ankle to Knee Hip Flexor
(Right then Left)
• While lying on your back, place your right ankle on your left knee.
• Place both hands on the back of your left leg and gently pull, rolling your hips off the ground.
• Head can either be lifted or resting on the floor.
20.
Leg Overs
• Place both hands on the back of your left leg and gently pull, rolling your hips off the ground.
• Head can either be lifted or resting on the floor.
• Lay flat on back with arms out to each side.
• Take one leg and cross it over your body stretching the lower and middle back.
• Keep shoulder blades pressed to floor.
• If you feel ANY discomfort in your lower back, STOP.
21. Back Roles• Take one leg and cross it over your body stretching the lower and middle back.
• Keep shoulder blades pressed to floor.
• If you feel ANY discomfort in your lower back, STOP.
• While lying on your back, tuck your knees to your chest, wrap your arms around your knees and rock yourself back-and-forth messaging your back.
• You can also rock side-to-side.
• When complete, rock yourself to a sitting position.
22.
Sitting Legs forward,Hamstring/Hip Flexor Stretch
• You can also rock side-to-side.
• When complete, rock yourself to a sitting position.
• Place both legs straight out in front of you.
• With your knees slightly bent and back straight, pivot at your hips and move your chest towards your thighs.
• Do NOT round your back to increase the stretch.
• Look straight ahead and reach for your toes.
Total time to complete; 25 to 30 minutes. Set your timer to help keep a consistent pace and don't cheat. • With your knees slightly bent and back straight, pivot at your hips and move your chest towards your thighs.
• Do NOT round your back to increase the stretch.
• Look straight ahead and reach for your toes.
