8/14/2019 Washington Redskins SummerWorkout-ActiveStretch[1]

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Warm Up and Active Stretch

Dynamic Movement Series (Prior to running)

Movement Sets Reps/Yrds/Time

1 Body Squats 1 10 reps.

2 Prisoner Squats 1 10 reps.

3 Pogo Jumps (Height) 2 10 reps.

4 Pogo Jumps (Speed) 2 10 sec.

5 Jumping Jacks 1 10 reps.

6 Seal Jacks 1 10 reps.

7 Flings 1 10 reps.

8 Gate Swings 2 10 reps.

9 Wide-outs 2 10 sec.

10 Skipping (speed) 2 30 yards.

11 Side Shuffle 2 30 yards.

12 Side Run 2 30 yards.

13 B Skips 2 30 Yards.

14 Walking Hip Flexor Stretch 2 15 yards.

15 Walking Leg Kicks 2 30 Yards.

Muscle Activation Series (Prior to running)

Movement Sets Reps/Yrds/Time

1 Supermans(Single Arm/Single Leg) 1 10 reps.

2 Supermans(Both Arms & Legs) 1 10 reps.

3 Outside Leg Raises 1 10 reps.

4 Inside Leg Raises 1 10 reps.

5 Fire Hydrants 1 10 reps.

6 Hydrant Circles (Forward) 1 10 reps.

7 Hydrant Circles (Backward) 1 10 reps.

8 Lateral Leg Raise 1 10 reps.

9 Posterior Leg Raise 1 10 reps.

11 Prone Cobra Stretch 1 10 reps.

12 Supine Cobra Stretch 1 10 reps.

13 Hip Pop-ups (Both Legs) 1 10 reps.

14 Hip Pop-ups (Single Leg) 1 10 reps.

15 Supine Leg Swings 1 10 reps.

Static Stretch (Post running)

Movement Sets Reps/Yds/Tme

1 Standing Ham Str. 1 each way 20 seconds

2 Groin Stretch 2 each way 20 seconds

3 Lunge Hip Flexor Stretch 2 each way 20 seconds

4 Supine Hamstring Str. 2 each way 20 seconds

5 Supine Static Cobra 2 each way 20 seconds

6 Supine Frontal Glute Str. 2 each way 20 seconds

7 Supine Lateral Glute Str. 2 each way 20 seconds

8 V-sit Hamstring Str. 1 each way 20 seconds