What You Need To Know RAF Regiment 4 Week Fitness Plan | Page 5

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 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. 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 Side Stretch Calf 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. 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. 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.