’S
Tr
y JOEY BULL
orkout plan
Flexibility W
ve your
med up or lea
TIP: Always be appropriately war
stretching until your activity is finished.
Cal
ves/ Gastrocnemius
SAMPLE STATIC STRETCHES
Standing on a step and
dropping the heel of
w
f work
ell. Chang
s
e the ang
the toes to stretc
les of
h inner and
outer muscles.
Quadriceps.
oot held behind
The usual ‘f s w
ell but add
the knee’ work
oot to the outer
pulling the f
k
side to
side of your bac
reac
h more of the inner
oot behind
eep the f
q
uad. K
h hands and pull
k
you, switc
the f
oot to the other buttoc
eep of thigh.
for the outer sw
Back
side!/ Gluteals
A f
lexible bottom can sa
bac
k pain. Hooking one f
ve
across the other bent knee
oot
and bend f
orward. Y
lie, sit or stand f
ou can
or this.
18 SPORT IQ 14-16 : SEPTEMBER 2008