Putting it all together.

Flexibility Phase



Exercise Session

There are five phases to a basic fitness program and they typically proceed in the following order:


1. Warm Up Phase

2. Flexibility Phase

3. Cardiovascular Training Phase

4. Resistance/Strength/Muscular/Functional Training Phase

5. Cool Down Phase with Stretches


The Flexibility Phase is done before the aerobic phase or after the cool down phase, or at anytime.  All the major muscle groups should be stretched in a slow and cautious manner (chest, shoulders, abdomen - mid torso, low back, quadriceps - front legs, hamstrings -  rear legs, inner thigh, outer thigh, and calves). Mobility work can also be done with full body motions and using a foam roller.

There are hundreds of great stretches. Here are my top 4 stretches.