> Back to Prep Routine – 3-Week Starter Plan: Group A
Equipment required: jump rope, easy resistance band, stopwatch
Duration: 30 minutes. Perform this set of exercises with minimal rest between exercises.
Perform each exercise until you are feeling a medium level of muscular stress. Do not push yourself to failure.
The intent with this routine is to very gently do each position for 3-5 seconds and repeating 1-2 times. So you should be able to flow through this routine at a constant pace.
| Set 1 – Starting on Stomach | |
| Front Wrist Stretch | On hands and knees. Lean your weight all the way forward so you flex your wrists |
| Back Wrist Stretch | On hands and knees. Rotate your hands so the your wrists are forward and hands are facing back. Gently flex down on your wrists |
| Side Rotate and Reach R/L. | On Hands and knees. Rotate to each side and extend hand up to the ceiling. |
| Downward Dog | Press with your palms and toes on the ground and position your body in an “inverted V”. |
| Downward Dog | Open each hip to the ceiling: Go into the Downard Dog position and alternately open up each hip and extend your knee to the ceiling. |
| World’s Greatest Stretch | |
| Lizard R/L | Starting on your hands and knees, alternate lunge each leg forward and sink into the stretch of your inner thigh and hip. |
| Cobra | Lying on your stomach, press up on your hands and arch your back. |
| Child’s Pose | Starting on your hands and knees, sink your butt back to your heals and slide your hands forward along the ground. |
| Back Quad Stretch: | From a kneeling position, put your hands behind you and gently stretch backward |
| Toe/Calf Squat | Come to a squatting position and rise up on your toes. Use your hands for balance |
| Full Squat | Keeping your feet flat or close to flat on the ground. Sink down to a full squat. |
| Bow Pose | Lying on your Stomach, bend your knees so your feet are as close to your butt as possible and reach behind you and grab your ankles with your hands. If you can’t reach both feet at the same time, you can do one at a time. |
| Set 2 (Start on back) | |
| Full body extension | Lying flat on back, alternately stretch each arm above your head, as far as you can. |
| Side neck stretch R/L | On your back. Reach hand around your head and gently pull your head to each side. |
| Toe touch | Sit up with legs straight and slide hands down toward your toes. |
| Plow (on shoulder blades) | Lie on back and gently flip your legs back over your head and stretch your lower back. |
| Fingers to toes vertical | Lying on back lift your legs and arms so your fingers and toes meet above your head. |
| Knees to chest R/L | Lie on your back and alternately pull each knee into your chest. |
| Pigeon R/L | Lying on your back, slide one foot up so your knee is bent and cross the other leg over the top of the knee and press. |
| Seated Hurdler R/L | Lying on your back, alternately with each leg rotate your hip outward and pull your leg behind you. |
| Bent Knee Twist R/L | Bend your knees and rotate your torso from side to side, so your knees touch the ground. |
| Straddle Hamstring Stretch | Sit up and spread your legs as far apart as is comfortable. Then, slide your hands forward between your legs. |
| High Boat | Balance on your butt. Hold your leg straight in front and extend your hands toward your toes. |
| Bridge | Lying on your back, press up on your feet and shoulder blades. For a fuller stretch, you can press on your feet and the palms of your hands for a full bridge. |
| 100 Bicycles | Lying on back, full leg rotations. |
| 1 minute jumping rope or jumping in place |