It is helpful to drink water during the cool down.
The cool down takes about 10 minutes. It includes light strength training and stretching exercises.
- Bridging with Alternating Hip Flexion (30 reps) Bridging with Alternating Hip Flexion (30 reps)
- Purpose:Strengthen outer hip muscles (Hip abductors, flexors) and buttocks
- Lie on the ground with your knees bent with feet on the ground.
- Raise your buttocks up off the ground and squeeze. Now, lift your right foot off the ground and make sure that your right hip does not dip down.
- Lower your right foot and now lift your left foot making sure your left hip does not dip down.
- Repeat 30 times on each side. A
- s you get stronger, you will place your feet on top of a ball and repeat the exercise.
- Abdominal Crunches (30 reps x 2 reps)
- Purpose: Strengthen the abdominals (rectus abdominus, obliques)
- Lie on the ground with you knees bent.
- Place your hands behind your head with your elbows out wide.
- Support your neck lightly with your fingers.
- Take a deep breath in and slowly contract your abdominal muscles as you exhale.
- Repeat 30 times.
- Drop your legs off to the right side.
- Slowly crunch up with your elbows out wide.
- You should feel your oblique muscles working on the side of your waist.
- Repeat 30 times and switch to the other side.
- Single and Double Knee to Chest (30 sec x 2 reps)
- Purpose: Elongate the low back muscles.
- Lie on your back.
- Bring your right knee toward your chest and hug firmly.
- Keep your left leg out straight in front of you.
- You should feel a stretch along your low back and into your buttocks.
- Hold the stretch for 30 seconds and switch sides.
- Now bring both knees to chest.
- If you feel any pain in the low back, discontinue the stretch and inform your coach/trainer.
- Piriformis stretch- supine (30 sec x 2 reps)
- Purpose: Elongate the rotators of the hip.
- Lie on your back and bend both of your knees.
- Fold your left ankle over your right knee.
- Place your hands behind your right thigh and pull your right knee to chest.
- You should feel a good stretch in the left gluteals region and the side of the thigh.
- Hold for 30 seconds and repeat on the other side.
- If you experience and low back pain with this stretch, slowly lower your legs down and let your coach/trainer know.
- Seated Butterfly stretch - seated (30 sec x 2 reps)
- Purpose: Elongate the inner thigh muscles (adductors).
- Sit up bringing your feet in so that the soles of your feet are touching.
- Gently place your elbows on your knees and slowly push down.
- You should feel a good stretch of the inner thigh.
- Hold this for 30 seconds and repeat 2 to 3 times.
