My warm up and cool down

Hi everyone! this is the exact warm up and cool down I do, no matter what I'm working on, then I add some stretches more focused on what i'm working on. I'll give some examples after the main bit.

your warm up should be split into two parts: -
- getting your heart going
- stretching

So here it is!!!

getting your heart going:
1 min fast walking
1 min light jogging
30 seconds high knee jogging
30 seconds heel flick jogging
30 seconds side to side's
30 seconds side to side's (other way)
30 seconds faster pace jogging
4 stair sprints (up and down = 1, so if 3 story house up, up,down,down x2)

Stretching: 10-15 seconds each stretch
neck stretch - look up 10 seconds, right, left, down x2
trap stretch - hold your hands out in front and push out
chest stretch - hold your hands behind your back and push your chest out
shoulder stretch - one arm across your body, the other pulling it towards you, repeat other arm
arm circles - 5 one way 5 the other
tricep stretch - put one arm over your head, touching your back, and use the other to push the elbow down and keep your chin up.
wrist circles - 5 one way 5 the other
lat stretch - hand above your head, stretch to the opposite side, repeat with other side.
stomach and back stretch - lay face down on the floor, then straighten your arms, so they are vertical. then bend your knees and curl up into a ball, with your hands still stretched out. x2
hip circles - 5 one way 5 the other
opening the gate and closing the gate - lift your knee up to your stomach and then swing it to the side. reverse the movement to close it. do 5 opens, 5 closes and then another 5 opens
thigh stretch - lift your heel towards your bum and hold it with your hand, pulling back as you see fit.
hamstring stretch - have one leg straight, one leg bent and put weight on your bent knee, stretching the straight one, repeat with other leg.
calf stretch - stand almost in a lunge position but with your legs closer together and with flat feet.

for the cool down do high knee walking and heel flick walking, etc. do the same thing with the stretches but for opening and closing the gate do 5 closes, 5 opens and then 5 closes, it's a psychological thing that actually works. and do a bit more at the end, focusing on flexibility for a few mins.

I did an extremely difficult leg workout yesterday and this morning my legs didn't ache one bit. i'll post up the leg workout later. I know I talked about adding another week into the equation but I might change things up all together. i'll still post up the end of week B tomorrow as well as my leg workout I did yesterday.

Have a nice train, Bye!