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EXERCISE BASICS — STRETCHING

Hamstring Stretch

Muscles stretched: Hamstrings/Calf/Lower Back

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  • Sit, one leg extended, toes to ceiling, other leg bent inward against opposite thigh.

  • Slowly lean forward, until you feel stretch

  • Keep chest up, breath out for move forward.

  • Hold for up to 30 seconds.

 Glute Stretch

Muscles worked: Hips/Glutes/Lower Back/Hamstrings

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  • Sit, left leg straight, place right foot over left knee.

  • Bend the left leg up until it is at 90 degrees, place both hands behind body

  • Keep both legs at 90 degrees, lean forward.

  • When you feel stretch, hold for 30 seconds.

  • Switch sides, repeat.

Hip Flexor Stretch

Muscles worked: Front Hip/Glutes

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  • Kneel on right knee. Place left foot on floor in front, knee bent.

  • Lean forward, stretch right hip toward floor.

  • Squeeze butt, to stretch even more.

  • Hold for 30 seconds

Knee to Chest Stretch

Muscles Worked: Lower Back/Hips/Hamstrings

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  • Lie on back, feet on fitball.

  • Arms at 90 degrees, palms up.

  • Slowly draw knees to your chest, keep lower back pressed into floor.

  • Hold 15-20 seconds.

  • Rolls leg back out and repeat.

Quad Stretch

Muscles Worked: Quads/Hip Flexors

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  • Hold something for balance, stand on left foot.

  • Bend right leg back until foot is near butt.

  • Hold right foot with right hand, pull towards butt.

  • Keep back straight, push hips forward and up.

  • Hold for 30 seconds.

Cat/Camel Back Stretch

Muscles Worked: Spine/Upper & Lower Back

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  • On hands and knees, slowly alternate between arching and rounding back.

  • Do it slowly and gently, don’t force it.

  • One cycle will take three to four seconds.

Chest Stretch

Muscles Worked: Chest/Biceps/Front Shoulders

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© 2019 - Xpress Personal Training, 470 Pulteney Street, Adelaide, Australia

  • Lie on foam roller.

  • Slowly extend arms to sides

  • Let gravity release chest muscles.

  • ALT: Extend arms up for different stretch.

Tricep Stretch

Muscles Worked: Triceps/Lats

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  • Bend at the elbow to touch the top middle of the back

  • Reach over and grasp the bent elbow

  • Hold 20 seconds

  • Kneel, sit or stand

  • Arms extended overhead

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