Warmup and Cool Down Exercises PDF

GE2201 Warmup and Cool Down Exercises Warmup Before you start your workout, spend 10 minutes walking or jogging to gradually increase your heart rate and ci...

GE2201 Warmup and Cool Down Exercises Warmup Before you start your workout, spend 10 minutes walking or jogging to gradually increase your heart rate and circulation. A light sweat and slightly increased body temperature are indications you have warmed up sufficiently. Then, do some warmup exercises. Leg Swings Stand with your feet hip-width apart Lift your left foot off the ground, keeping your weight on the heel of your right foot Slowly and with control, swing your left leg forward, back under your body, and behind you in a single smooth movement Keep your upper body steady Each swing should take your leg closer to its full range of motion Switch legs, then switch directions, swinging each leg out to the side, back to the center, and across the midline of your body Open and Close the Gate While standing, raise your left knee to hip level Turn your knee away from your body Lower your foot back to the ground Switch legs and repeat 2-3 times Spinal Rotation Stand with your feet shoulder-width apart, arms outstretched to the side Twist your shoulders and hips in the same direction, ensuring your feet stay planted on the ground Travelling Drills High Knees Heel Flicks (towards the bottom) Side to Side Gallops Grapevine Walking Lunges Bounding / Skips Cool Down After you finish your workout, keep moving for another 5-10 minutes while your breathing and heart rate return to normal. Then, spend 10 minutes on some cool-down exercises. Calf Stretch Place both hands against a wall or object in front of you for support Stand with your left leg in front, knee slightly bent, and your right leg fully extended behind you Both feet should be pointed straight ahead Push hips forward while pushing your right heel down to the ground Hold for 45-60 seconds, switch legs, and repeat 1-2 times Hamstring Stretch Lie on the floor and place a towel under the ball of your left foot Using your towel, raise your leg until you feel a gentle stretch along the back of your thigh Keep your knee straight Hold for 45-60 seconds, switch legs and repeat 1-2 times 01 Handout 2 *Property of STI Page 1 of 2  GE2201 Quad Stretch Stand near a wall, chair, or a piece of sturdy exercise equipment for support Grab your left ankle and gently pull your heel towards your backside until you feel a gentle stretch along the front of your thigh Hold for 45-60 seconds, switch legs, and repeat 1-2 times Reach for the Stars Kneel upright on the floor and take a generous step forward with your left foot Push forward until you feel slight pressure through the front of your hips Raise your right arm over your head, extending it over to the left side of your body until you feel a stretch in the side of your torso Hold for 20-30 seconds, switch sides, and repeat 2-3 times Lying Leg Stretch Lie on your back with your legs straight and your right arm outstretched out to the side Flex your right knee and rotate your trunk towards your left leg Bring your right knee towards the floor Use your left hand to stretch your right knee further across your body and down to the ground and look over your right shoulder towards your right hand Hold for 45-60 seconds, switch sides, and repeat 1-2 times Knee Rolls Lie on your back with your knees bent and feet flat on the ground directly under your knees Stretch your arms out along the floor, extending straight out from your shoulders Drop both knees to the right side of your body Keep your arms and shoulders on the ground Hold for 45-60 seconds, switch sides, and repeat 1-2 times Book Openings Lie on your left side with your knees bent to around 45 degrees Keep your knees and ankles together Stretch your arms out in front of you, keeping your palms together Raise your right arm over your head and stretch it behind you until it is touching the ground Keep your left shoulder on the floor Hold for 20-30 seconds Reverse the movement to bring your right arm back to where it started with your palms together Switch sides and repeat 2-3 times Reference: HBF Fitness. (n.d.). Warm up, cool down, and stretching guide. Retrieved from https://www.hbffitness.com.au/app/uploads/2015/03/HBF11220-HBF-Fitness-app-Warm-Up-e- Guide1.pdf 01 Handout 2 *Property of STI Page 2 of 2