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Description

Before getting up do some lower back stretches, hams, glutes and groin activation. Try not to do totally static stretches unless you want to do this after a training session. Make the poses active by pulsing gently. Static stretching can slow your speed and not good to do them cold. Leave static hold stretches for recovery. Use the 5sec intervals as your cue to transition.


Exercises

Set 1: 1 round
Rolling Back Stretch
Rolling Back Stretch
1 minute
Crunches with Knee Hugs
Crunches with Knee Hugs
1 minute
Seated Forward Bend
Seated Forward Bend
1 minute
Plow Pose
Plow Pose
1 minute
Lying Torso Twists
Lying Torso Twists
1 minute
Lying Left Leg Kicks
Lying Left Leg Kicks
1 minute
Lying Right Leg Kicks
Lying Right Leg Kicks
1 minute
Lying Left Leg Circles
Lying Left Leg Circles
1 minute
Lying Right Leg Circles
Lying Right Leg Circles
1 minute
Lying Supermans
Lying Supermans
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Tip Toe Glute Bridge
Tip Toe Glute Bridge
1 minute
Left Bridge Glute Circles
Left Bridge Glute Circles
1 minute
Right Bridge Glute Circles
Right Bridge Glute Circles
1 minute
Lying Scorpions
Lying Scorpions
1 minute
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minute
Lying Spinal Twist
Lying Spinal Twist
1 minute
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
1 minute
Supine Butterfly
Supine Butterfly
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Seated Forward Fold
Seated Forward Fold
40 seconds


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