1. Hip flexor stretch - 2 sets of 20 seconds on each side

2. Butterfly stretch - 1 set of 40 seconds (apply pressure with elbows)

3. Piriformis stretch - 2 sets of 20 seconds on each side

4. Hip Stretch - 2 sets of 45 seconds on each side

5. Quadriceps stretch - 2 sets of 45 seconds on each side

6. Hamstring stretch (on raised object) - 1 set of 1 minute on each side

7. Straddle split - 2 sets of 1 minute

8. Switch from straddle split to front split - 1 set of 45 seconds for each position

9. Floor straddle - 1 set of 1 minute for each position

10. Gastrocmenius Stretch

11. Achilles Stretch

12. Anterior Tibialis Stretch

13. Shoulder Stretch

14. Triceps Stretch

15. Chest Stretch

16. Lat. Stretch

17. Rhomboids Stretch

18. Biceps Stretch

Repeat each stretch twice and hold at the point of mild tension for 15 to 20 seconds. Do NOT bounce!

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