Training Tips: Stretching Routine
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! |
