Post-Strength Training Cool Down & Stretch
Created by Cheli
Step-by-step routine to lower heart rate and stretch major muscle groups after strength training.
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Checklist Items (15)
Gradually Reduce Intensity
Walk or cycle at low intensity for 5-10 minutes to lower heart rate.
Hydrate
Drink 500ml of water to replace fluids lost during workout.
Neck Stretch
Gently tilt head toward each shoulder, holding 15-20 seconds per side.
Left side
Bring left ear to left shoulder, hold 15-20 seconds.
Right side
Bring right ear to right shoulder, hold 15-20 seconds.
Shoulder Rolls
Roll shoulders forward 10 times, then backward 10 times.
Chest Opener
Clasp hands behind back, straighten arms, lift slightly, hold 20-30 seconds.
Triceps Stretch
Raise one arm overhead, bend elbow to reach down back, use other hand to gently push elbow, hold 20-30 seconds each side.
Left arm
Raise left arm overhead, bend elbow, use right hand to push left elbow gently, hold 20-30 seconds.
Right arm
Raise right arm overhead, bend elbow, use left hand to push right elbow gently, hold 20-30 seconds.
Hamstring Stretch
Sit with one leg extended, reach toward toes, keep back straight, hold 20-30 seconds each leg.
Left leg
Extend left leg, reach for toes, hold 20-30 seconds.
Right leg
Extend right leg, reach for toes, hold 20-30 seconds.
Quadriceps Stretch
Stand, grab ankle, pull heel toward glutes, keep knees together, hold 20-30 seconds each leg.
Left leg
Stand on right leg, grab left ankle, pull heel to glutes, hold 20-30 seconds.
Right leg
Stand on left leg, grab right ankle, pull heel to glutes, hold 20-30 seconds.
Calf Stretch
Face wall, hands on wall, step one foot back, press heel down, hold 20-30 seconds each leg.
Left leg
Step left foot back, keep heel flat, hold 20-30 seconds.
Right leg
Step right foot back, keep heel flat, hold 20-30 seconds.
Deep Breathing
Inhale slowly through nose for 4 counts, exhale through mouth for 6 counts, repeat 5 times.