Calves (Cross ankles, touch toes or the ground)
Hip Flexors (Forward stride position, bend both knees, push back hip forward)
Shin splints (Walk 40 meters landing on heels first, raise up toes than lower)
(Duck walk)
Butterflies (Sit down, put soles of feet together, lean forward from hip)
Straight Leg (Both legs straight, lean forward and touch toes)
Ab Stretch (Lean against wall, push abs forward)
Quads (L foot in R hand behind R leg and pull up)
Hamstring (Pair up - leg straight in air and push towards head)
All strectches must be held for a minimum of 20 seconds.
Order of stretches (only a guideline):
Right over left
Hip flexor
Quads
Butterfly
R leg out
Model stretch (gluts)
Butt stretch
Achilles
Partner stretch
Plyos:
Lunges (backwards)
Butt Kickers
High Knees
Skips
Weight Training & Core Work
(1 set of everything)
Push-ups (shoulder width) as many as you can
Push-ups (diamond) as many as you can
Standing Shoulder Press as many as you can
Dumbbell Press 10-12
Row machine or Bendover Row 10-12
Pulldown behind Neck 10-12
Dumbbell or Barbell curls 10-12
Plank Front 2 min
Plank Side 2 min
Swimmers 10-12 each arm
Crunches as many as you can