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The Speed Conditioning Workout

Get faster now with this high-intensity, dual-purpose workout.

THE COOLDOWN: Full-Body Static Stretching

Duration: 30 sec. each exercise

Quadriceps Stretch
Standing hip-width apart, bend the left leg at the knee, bringing your heel to your glute. Grasp the front of your left ankle keeping your shoulders retracted and your chest wide. Repeat on other side.

Hamstring Stretch
Sit down on the floor with both legs extended. Bend your right knee and place your right foot just outside your right hip. Then, lowering your chest and keeping your shoulders retracted reach with both hands toward the left ankle. Repeat on other side. 

Hip Flexor Stretch
Start in a kneeling position and bring the right foot forward making sure the right knee is now at 90 degrees and does not travel past your toes. Keeping your shoulders retracted and your spine in neutral draw your hips forward until you feel a slight stretch. Repeat on the other side.

Shoulder (anterior deltoid) Stretch
Stand upright with shoulders retracted and clasp your hands behind your back.  Extend your arms, bringing your hands away from your back.  Lift arms upward and hold when you feel a slight tension in the shoulders. 

Triceps Stretch
Stand tall raising both hands overhead. Bend your right arm placing your right palm on the center of your back. Brace your right elbow with your left hand and and gently apply downward pressure keeping your shoulders relaxed.  Repeat on the other side.

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