This section provides a dynamic warm-up routine to perform before each training session. These movements will prepare your muscles for training, increase blood flow, and reduce the risk of injury. Each exercise should be performed for 30 to 60 seconds.
Use this static cool-down routine after your training sessions. Holding these stretches helps improve long-term flexibility and aids in muscle recovery. Hold each stretch for about 30 seconds, focusing on your breathing.
Dedicate 2-3 rest days per week to this deep stretching routine to make significant flexibility gains. After a light 5-minute warm-up, hold each of these stretches for 30 to 60 seconds to lengthen your muscles and increase your range of motion.