Dynamic stretching

Charisse vid

Upward monkey with side kick –

Sidewalk shoulder groove

Edelvan:

Jog in place

High knees -

Jumping jack

Shoulder roll with squats

Wide stance toe reach

Toe reach kicks

Cross body step kicks

Hip circles
Forward leg + ankle roll -

Static stretching

Edelvan:

Neck stretch – left, right, back and front (apply pressure

Shoulder roll – inward and outward

Tricep stretch – both arms

Arm stretch – both arms

hip stretch – left, right, and back

Hip flexor stretch – front and back (left and right)

Lunges stretch – left and right

Sa 7mins na performance, hahatiin sa dynamic at static stretching, bale tig 210 seconds, halimbawa na
30 seconds every exercise yung gagawin tig 7 exercise sa dynamic and static stretching kaso saktong
sakto yon kaya para siguro para sure na macomply natin yung 7mins kahit tig 6 exercise nalang

Tapos need na macover sa tig 6 na exercise yung upper and lower body

Una dapat yung dynamic stretching

Sample set (from upper to lower body)

- Upward monkey with side kick – 30 secs

- Cross body stepkicks – 30 secs
- Jog in place/ high knees – 30secs (15secs each)
- Forward leg + ankle roll – 30 secs (15 secs each foot)
- Wide stance toe reach – 30 secs
- Hip circles – 30 secs

Static stretching

- Tricep stretch – 30secs (15secs each arm)

- Hip stretch (like monke)- 30 secs (15 secs each arm)
- Hip stretch front and back – 30 secs (15secs each for front and back)
- Lunges stretch – 30 secs (15 secs each leg)
- Hip flexor stretch BACK- 30 secs (15 secs each leg)
- Sit and reach