How to

warm up,
cool down,
& stretch
it out

BY CASSEY HO
 A Supplemental Guide to
by Cassey Ho
Cover Photographer: Rod Foster
Fitness Photographer: Sam Livits
Graphic Designer: Leslie McMullin

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Table Of Contents

Intro p. 4

Warm Up p. 5
Flexibility Training p. 7
Lower Body p. 7
Upper Body p. 9
Total Body p. 11

p. 3
 Intro
Each day your workout will begin with the 5-minute dynamic warm up and end with a 5-minute flexibility training.

WHY?

Warming up before exercise is extremely important because it gradually increases your heart rate and blood
circulation. This will get your body ready for an intense workout by loosening your joints and increasing the flow
of blood to your muscles. Jumping into exercise without a proper warm up can result in injury, so dont skip the
warm up routine!

Your flexibility training post-workout helps stretch and relax your muscles in order to prevent potential soreness.
Stretching regularly is beneficial because it increases your range of motion (which will improve your PIIT prac-
tice), it relaxes the body and mind, prevents sore joints, and will help you reduce your risk of injury.

As you will see, there are different stretching routines for upper body, lower body, and total body days - so please
use the appropriate routine based on what muscle group was targeted that day. You can also look on your PIIT
Calendar if you are unsure.

Flexible muscles are strong muscles! So lets get flexy!

p. 4
 Lunge Twist- Down Dog Plank Walk Inch Worms Soldier Kicks
Thrus Plankers Opener

4
3

5
2
1

1 min
1 min
1 min
1 min

30 sec each side

Warm Up

p. 5
Warm Up
1 SOLDIER KICKS
Works: quads, glutes, hamstrings
A) Begin standing tall with feet hip distance
apart, arms to your sides.
B) As you kick one leg out straight, reach with
the opposite arm to touch your toes, making
sure your back stays tall. Alternate sides.
2 INCH WORMS
Works: shoulders, abs, hamstrings
A) Begin in a standing position, feet close
together. Lower your body down your legs and
start walking your hands out until you get to a
plank position.
B) From plank, start walking your hands back
in towards your feet.
3PLANK WALK
OPENER
Works: shoulders, abs, hip flexors
A) Begin in plank position, hands under your
shoulders, legs long behind you, heels pressing
back. Step right foot between your hands
making sure it is a 90-degree angle.
B) Reach right arm up to open your body by
looking towards your hand. Step your foot
back and return to plank. Repeat on left leg.

4 DOWN DOG 5 LUNGE TWIST-

PLANKERS THRUS
Works: shoulders, abs, hamstrings Works: quads, hip flexors, chest, shoulders

A) Begin in plank position with hands under
your shoulders, belly button sucked in, tail-
bone tucked, and shoulders down. Draw your
hips up into a downward dog.
B) Slowly draw your hips back down into
plank position. Make sure not to drop your
hips lower than plank.
A) Come into lunge position by stepping right
leg forward with a 90-degree bend in the
knee, long back leg, and heel pressing behind.
Your left hand is straight down from your
shoulder, palm pressing into the floor.
B) Reach right arm up towards the ceiling
then reach your elbow as close to the floor as
possible. Move up and back down at a slow
pace. Youll feel a nice stretch in the hips and
along the side of the body.

p. 6
 X Butt Stretch Pigeon Straddle Stretch Lying Hamstring
Stretch

5
3
4
1
Lower Body
Flexibility
hold for at least 30 sec each side

**advanced IT band Stretch

Training

p. 7
Flexibility
Lower Body
Training
1 LYING HAMSTRING
STRETCH
Works: hamstrings
A) Lie flat on your back. Bend your knee on
one leg to be stretched and then straighten
it as much as you can. Hold the back of your
thigh with one hand and the back of your calf
with the other.
B) Use your hands to gently pull the leg
towards you.
**Option: Use a strap or towel if you cannot
reach your leg.
4 PIGEON
Works: hip flexors, thighs, glutes
A) Start on all fours, hands under the shoul-
ders, and knees under the hips. Slide the right
knee forward toward your right hand.
B) Slide your back leg as far as your hips
will allow. Keep your hips square to the floor.
Keep your upper body tall and proud.
**Advanced: Extend your arms out on the
floor while keeping a straight back. You may
rest your forearms on the mat, or bring your
chest down towards the mat.
2 IT BAND STRETCH 3 STRADDLE STRETCH
Works: hamstrings, IT band Works: hip flexors, hamstrings
A) Lying flat on your back, straighten your A) Sitting on the floor with your legs in front,
right leg above your body, and flex your foot. start bringing them out as wide as you can to
Place your right arm out perpendicular to your each side. Be sure to spread your legs apart
body and hold your right foot with your left until you feel a nice stretch in your thighs and
arm. Depending on how flexible you are, you hips, but not far enough that you feel pain.
can hold onto your thigh, calf, or outer foot B) Start reaching your arms out forward as
(most flexible). much as you can without rounding your back.
B) Slowly bring your leg over the midline of
your body, making sure that your back does
not lift off of the floor. This is a very tiny range
of movement. Hold.
5 X BUTT STRETCH
Works: glutes, outer thighs
A) Lying on your back with head resting on
the mat, bend your knees and lift your legs off
the floor.
B) Cross both knees so your left leg is on top
of your right and grab onto each foot feeling
a nice stretch in your glutes and outer thighs.
Repeat with your right leg on top of your left.
p. 8
 Reverse Plank Seated Spinal Forward Bend
Twist Arm Stretch

3
5
1
Upper Body
Flexibility
hold for at least 30 sec each side

**advanced Child Threading Overhead Tricep

Wheel Pose the Needle Stretch
Training

4
6
2

p. 9
Flexibility
Upper Body
Training
1 FORWARD BEND
ARM STRETCH
Works: shoulders, chest, hamstrings
A) Standing with feet hip distance apart,
clasp your hands behind you.
B) Hinge at the hips, as you lower your upper
body down so your head is reaching towards
your feet, folding in towards your legs as much
as possible.
4 CHILD THREADING
THE NEEDLE
Works: shoulders, arms, upper back, neck
A) Begin on hands and knees, in table top,
hands directly under the shoulders, knees
right under the hips.
B) Slide the right hand between the left
hand and left knee. Slide the arm all the way
through to the left so the right shoulder and
side of head rest on the mat. The more you
press your shoulder into the mat, the more you
will feel your back open up.
2 OVERHEAD TRICEP
STRETCH
Works: triceps, lats
A) Begin in a seated position, making sure
your neck and shoulders are relaxed. Bring
one arm up overhead, bending at the elbow
and positioning the forearm as close as possi-
ble to the upper arm.
B) Use the opposite hand to grasp the over-
head elbow. Pull elbow back and towards your
head. Hold stretch.
5 REVERSE PLANK
Works: shoulders, abs, glutes, legs
A) Begin seated with legs bent in front. Bring
your hands under your shoulders so your
fingers are pointing towards your feet.
B) Straighten your legs out long so your heels
are pressed into the mat, toes are up. Focus
on lifting your hips up and squeezing
your glutes.
3SEATED SPINAL
TWIST
Works: shoulders, spine, hips
A) Begin seated with legs straight in front of
you. Bend your right leg and place the foot on
the ground near the left knee.
B) Place your right arm on the ground behind
your back and left elbow on right knee. Look
behind you as feel a nice stretch in your spine.
Be sure to keep your back tall and
chest proud.
6**advanced: WHEEL
POSE
Works: arms, wrists, shoulders, abs, legs
A) Begin by lying on the floor. Bend your
knees and bring your heels as close to your
glutes as possible. Bend your elbows and
place your palms on both sides of your head,
fingers pointing towards your shoulders.
B) Pressing your feet into the floor, push your
tailbone up, squeezing your glutes. Make sure
to keep your thighs and feet parallel. Then
press hands into the floor and your shoulders
against your back and lift up onto the crown
of your head. From there you can press your
feet and hands into the floor again, and lift
your head off the mat, while straightening your
arms. You may use a strap instead if needed
and gently rock from side to side. Stay in this
pose for 1 minute.
*Be sure to come out of this pose slowly by
lowering your butt to the ground and carefully
bringing your neck back to neutral
p. 10
Flexibility
Total Body
Training hold for at least 30 sec each side

1 2
Low Lizard

Half-Splits

3 4
Bow Pose

Cobra

5
Twisted Triangle

**advanced

p. 11
Flexibility
Total Body
Training
1 LOW LIZARD
Works: hip flexors, glutes, hamstrings
A) Come into a low lunge position by bringing
one leg forward, bending 90-degrees, back
leg is long, toes into the mat, while the heel is
pressing back.
B) Lower your body to the inside of front leg
and come onto your forearms. Make sure to
keep your back flat. If you arent comfortable
on the forearms, you may keep your arms
straight with palms on the mat.
4 COBRA
Works: shoulders, chest, abs
A) Lie face down, place palms flat on the
mat directly under your shoulders with fingers
facing forward. The tops of your feet should
be flat on the mat. Engage your abs to protect
your lower back.
B) Press palms into the floor. Pull your shoul-
ders down and back away from your ears.
Keeping your hands, hips and tops of feet on
the floor, lift your upper torso. Try to use the
muscles in your back to lift you. Slightly tilt
your chin upward and chest towards
the ceiling.
2 HALF-SPLITS 3 BOW POSE
Works: hamstrings, hip flexors Works: abs, chest, thighs, back
A) Begin by sitting on both knees. Extend A) Lay on your belly, legs long behind you,
one leg long in front, flexing the toes up. arms by your sides. Bend both legs up and
B) While keeping the opposite knee bent, grab onto the outside of your ankles.
and your back straight, reach for your toes of B) Lift knees and chest up off the mat, so
the extended leg. only your pelvis is touching the floor. Think
about opening your chest and stretching your
shoulders back.
5 TWISTED TRIANGLE
Works: hamstrings, chest, shoulders, hips
A) Step feet wide apart with front foot turned
out and the back foot turned slightly in as you
align the front heel with the back heel so the
legs make a triangle.
B) Hinge from the hip with arms extended
and reach the front hand towards the front
shin or ankle as you keep the body strong.
**Advanced: From Twisted Triangle, bring
your top hand down to your front foot, and
twist in the opposite direction. Now raise the
opposite hand in the air.
p. 12
Stretch
beyond your
limits,
and I promise
that one day
you will
get there.