Cool Down
We perform a cool down after the session to healthily return our body back to its resting state .
Should take about 10 mins +
1 . Gentle walking / moving for 1-2 minutes to lower the heart rate and recover your breathing . 2 . Static stretching / foam rolling . Focusing on the muscles that have been worked during the session .
Hold each stretch for 30 seconds to a minute .
Hamstring Stretch |
Quad Stretch |
Inner Thigh Stretch |
Gluteal Stretch |
Extend one leg out in front of you to stretch the muscles , bending your other knee to compensate . Rest your hands on the thigh of your bent leg and keep both feet firmly on the ground . Repeat on the other side |
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Use your right hand to grab your right foot and bring it up behind you . Stand up tall to increase the stretch . Bring your foot down slowly and repeat on the other side . |
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Sit on the floor and bring the soles of your feet together . Gently press down on the inner thighs until you feel the stretch take effect . |
Sit on the floor with both legs out straight in front of you . Bring your right foot into the body and place it over your left thigh . Increase the stretch by placing your left arm on the outside of your right thigh . Return to the start and repeat with the opposite leg . |
Shoulder Stretch
Stand tall with your feet hip-width apart and shoulders back . Move your right arm across the body , using the crook of your left arm to pull it into your chest . Repeat on the left side .
Side Stretch
Stand up straight with your feet hip-width apart . Raise your right arm and move your torso to one side , sliding the other hand down the outside of your leg . Return to the middle and repeat on the other side .
Calf Stretch
Step forward about 1 metre with your left leg , keeping your right leg straight . Bend your left knee and move your hips forward , keeping the right heel firmly on the ground . Swap sides and repeat . Remember to keep your toes pointing forwards .