Warm Up and Cool Down

• Ankle rotations - do approx. 8 rotations each direction for each ankle
• Knee rotations - stand with feet and knees together. Lean forward and rotate knees 8 times each direction
• Hip circles - stand with feet hip distance apart and rotate 8 times each direction
• Shoulder rotations - circle arms forward 8 times and then backwards 8 times

The purpose of the cooldown is to restore your muscles to their pre-exercise length and lower your heart rate, which becomes elevated during exercise. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.

1. Raise your right arm overhead and bend your upper body to the left in a reaching motion.

2. Keep your upper body facing straight ahead—don't twist it to the side as you bend.

3. Make sure you feel the muscles gently stretch all along your side from your lower back up to your shoulder.

4. Hold the stretch for 20 seconds.

1. Stand at arm's length from a wall or a sturdy piece of exercise equipment. Put your palms flat against the wall or hold on to the piece of equipment.

2. Keep one leg back with your knee straight and your heel flat on the floor.

3. Slowly bend your elbows and front knee and move your hips forward until you feel a stretch in your calf.

4. Hold this position for 30 to 60 seconds.

5. Switch leg positions and repeat with your other leg.

1.Stand in a natural position with your feet hip-width apart.

2.Move your hips slightly back and slide your arms down your thighs and shins, toward your feet.

3.Keeping your back straight, lower to the point of mild discomfort.

4.Hold the position for 30 seconds.

1. Stand upright with your feet hip-width apart.

2. Bend your right leg behind you and take hold of your right ankle, pulling your foot towards your glutes (bottom)

3. Make sure your right knee is pointing straight downwards towards the ground and your left leg is straight.

4. Make sure you stay standing straight without bending your back. This will help you stretch all parts of your quadricep.

5. Hold for 30 to 60 seconds, then release your right ankle and slowly lower your leg back down to the ground.

6. Repeat with your other leg.

1.Sit on the ground, and place the soles of your feet together in front of you. Let your knees bend out to the sides.

2.Place your hands on your feet as you pull your heels toward you.

3.Keep your back straight and your abs engaged as you let your knees relax and inch closer to the floor. You’ll feel slight pressure on your groin muscles.

4.Breathe deeply and hold this position for 15 to 30 seconds.

5.Repeat 3 times. Move your feet closer to your groin for a more intense stretch