Leg swings

• Swing your legs alternately for about 30 seconds per leg, both front-to-back and side-to-side, for a total of 2 minutes
• Focus on controlled, smooth movements to achieve a quality stretch
• Don’t rush, aim for a comfortable range of motion

Front to Back 30 sec. per leg:

Side to Side 30 sec. per leg:

30-seconds work / 30-seconds rest

Perform each movement for 30 seconds at a moderate pace, rest for 30 seconds, and then move to the next exercise.
 
High Knees for 30 sec.

• Jog in place, lifting knees to hip height
• Land lightly on the balls of your feet
• Swing arms naturally in rhythm with your legs
• Keep your core engaged and back straight

Butt Kicks for 30 sec.

• Jog in place, kicking your heels up toward your glutes
• Swing arms naturally in rhythm with your legs

 
Walking Lunges with a Twist for 30 sec.

• Step forward into a lunge, lowering your back knee toward the ground
• Twist your torso toward the side of your front leg
• Return to center, step forward, and repeat on the other leg
• Keep your core engaged and back straight throughout the movement

Jumping Jacks for 30 sec.

• Jump your feet out while raising your arms overhead
• Quickly jump back to the starting position with feet together and arms by your sides

Complete 2 sets holding or performing each stretch for 30 seconds per side where applicable.

World’s Greatest Stretch.

• Start in a high plank position with hands under shoulders
• Step one foot forward outside your hand, lowering hips
• Reach the same-side arm toward the ceiling, twisting your torso

Seated Hamstring Stretch.

• Sit on the floor with one leg extended straight and the other bent, with the sole of your foot against your inner thigh
• Reach forward toward your extended foot, keeping your back straight
• Hold the stretch and feel the pull in the back of your thigh
• Switch sides and repeat

Lying Hamstring Stretch (Figure 4).

• Lie on your back with one leg bent, foot flat on the ground
• Cross the opposite ankle over the bent knee, forming a “4” shape
• Grab behind the thigh of your bent leg and gently pull it toward your chest
• Hold the stretch, feeling it in your hamstring and glutes

Lying Twist.

• Lie on your back with both legs extended
• Bend one knee and cross it over your body, letting it rest on the ground
• Extend your arms out to the sides in a “T” position and look toward the opposite side
• Hold the stretch, feeling it in your spine and lower back

Downward Dog with Pedal Steps.

• Start in a plank position with hands under shoulders
• Push your hips up and back, forming an inverted “V” shape
• Gently pedal your feet by bending one knee while pressing the opposite heel toward the ground
• Continue alternating legs, feeling the stretch in your calves and hamstrings

Complete 2 sets (not for time). Move at a comfortable pace and take a short rest if needed between sets.

3x Inchworms.

• Stand tall with your feet hip-width apart
• Hinge forward at your hips and walk your hands out into a high plank position
• Lower your chest to the ground in a controlled push-up motion
• Push back up to the plank, then walk your hands back to your feet and stand tall

 
 
5x Burpees.

• Start in a standing position with feet shoulder-width apart
• Drop into a squat, placing your hands on the ground in front of you
• Jump your feet back into a plank position and perform a push-up
• Quickly jump your feet back toward your hands, then explode upward into a jump, reaching your arms overhead
• Land softly and repeat

 
 
12x Kettlebell Sumo Deadlifts (53/35lbs or 24/16kg).

• Stand with feet wider than shoulder-width, toes slightly pointed outward
• Hinge at the hips and bend your knees to grip the kettlebell with both hands
• Drive through your heels to stand tall, squeezing your glutes at the top
• Lower the kettlebell back down with control, keeping your back straight

Perform 2 sets, holding each stretch for 30 seconds per side where applicable.

Quad Stretch.

• Kneel on one knee with the other foot flat in front
• Grab the ankle of the back leg and pull it gently toward your glutes
• Keep your torso upright and hold the stretch
• Switch sides and repeat

Lying Glute Stretch (Figure 4).

• Lie on your back with one leg bent, foot flat on the ground
• Cross the opposite ankle over the bent knee, forming a “4” shape
• Grab behind the thigh of your bent leg and gently pull it toward your chest
• Hold the stretch, feeling it in your hamstring and glutes

Pigeon Pose.

• Start in a plank position
• Bring one knee forward, placing it behind your wrist, with the shin angled across your body
• Extend the opposite leg straight back, keeping your hips square to the ground
• Lower your torso down as far as comfortable, feeling the stretch in your glutes and hips
• Hold, then switch sides

Child’s Pose.

• Kneel on the ground with your big toes touching and knees spread wide
• Sit your hips back toward your heels and stretch your arms forward, lowering your chest to the ground
• Rest your forehead on the floor and breathe deeply
• Hold the pose, feeling the stretch in your lower back, hips, and shoulders

Perform 2 sets, holding each stretch for 30 seconds per side where applicable.

Lying Knee Hug.

• Lie on your back with legs extended
• Pull one knee toward your chest, holding it with both hands
• Keep the other leg extended and relax your shoulders
• Hold the stretch, then switch sides

Lying Hamstring Stretch.

• Lie on your back with one leg extended on the ground
• Bend the other knee toward your chest and hold it with both hands
• Slowly straighten the bent leg toward the ceiling while keeping your hands on your calf or thigh
• Hold the stretch, feeling it in your hamstrings
• Switch sides and repeat

Arm Lying Shoulder Stretch.

• Lie on your stomach with one arm extended straight out to the side, palm facing down
• Gently roll your body onto the side of the extended arm, feeling a stretch in your shoulder
• Use your opposite hand for support by pressing it into the ground
• You can place a soft roller under your extended arm’s shoulder for an advanced stretch, as shown in the image
• Hold the stretch, then switch sides and repeat

Cobra Pose.

• Lie on your stomach with your hands placed under your shoulders, elbows close to your body
• Press your palms into the ground and slowly lift your chest, straightening your arms partially or fully
• Keep your shoulders relaxed and your hips grounded
• Hold the pose, feeling a stretch in your abdomen and lower back

Extended Child’s Pose.

• Kneel on the ground with your big toes touching and knees spread wide
• Sit your hips back toward your heels and stretch your arms forward as far as possible
• Lower your chest toward the ground, keeping your forehead resting on the floor
• Feel the stretch through your lower back, hips, and shoulders