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Stretch guide x27 CINSTRUCTIONS FOAM ROLLER The Stretches can be performed pre and post workout Do Seconds Of Each Stretch As Described For The Chosen Body Part DYNAMIC STRETCHES These Movements Are The Best When Done Pre Workout Seconds Of Every Stretchi

CINSTRUCTIONS FOAM ROLLER The Stretches can be performed pre and post workout Do Seconds Of Each Stretch As Described For The Chosen Body Part DYNAMIC STRETCHES These Movements Are The Best When Done Pre Workout Seconds Of Every Stretching Exercise As Described In The Stretch Guide The Body Part To Be Trained For The Day Should Begin With Its Repective Stretching Exercise STATIC STRETCHES These Stretches Give Best Result When Performed Post Workout As They Reduce DOMS Seconds Of Every Stretching Exercise As Described In The Stretch Guide The Body Part Which Was Trained For The Day Should End With Its Repective Stretching Exercise CBEAR CRAWLS ABS ARMS D Y N A M I C PRIMARY MUSCLE ABS SHOULDERS SECONDARY MUSCLE CALVES FOREARMS HAMSTRINGS QUADRICEPS Come to the ground placing your knees below your hips and your hands below your shoulders Elevate your hips up extending your legs and arms Keep the head in a neutral position Move the right hand forward as you simultaneously move the left foot forward Afterwards move the left hand and right foot forward Continue in this back and forth pattern always moving the opposite hand and foot Remember to brace the core throughout the movement CHIGH KNEES FRONT KNEE LIFTS RUN JOG ON THE SPOT ABS D Y N A M I C PRIMARY MUSCLE ABS SECONDARY MUSCLE GLUTES HIP FLEXORS Begin jogging in place lifting the knees as high as you can Try to lift your knees up to hip level but keep the core tight to support your back For a more advanced move hold your hands straight at hip level and try to touch the knees to your hands as you lift them Bring the knees towards your hands instead of reaching the hands to the knees CBURPEES SQUAT THRUSTS ABS LEGS D Y N A M I C PRIMARY MUSCLE ABS GLUTES HIP FLEXORS SECONDARY MUSCLE CHEST SHOULDERS Stand straight with your feet shoulder width apart and hands by your sides This is the start position In one smooth motion squat down and place your hands palms down on the oor in front of your feet Lean forward so your weight is on your hands at the same time jumping your legs out behind you until they are fully extended Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended In a push up position Jump your feet out by spreading your legs so that they are wider than hip width apart then immediately jump them back together Complete full push up Jump your feet forward to just behind your hands Use an explosive motion to push through your heels and return to the start position Repeat CCOBRA ABDOMINAL STRETCH OLD HORSE STRETCH ABS S T A T I C PRIMARY MUSCLE ABS SECONDARY MUSCLE LOWER BACK Lie face down with your hands under your shoulders Point your feet downwards to lengthen your spine Slowly