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Stretching Exercise & Warm Ups Gallery
Stretching guides below. For Calisthenics Bodyweight Resistance and Isometrics Strength Exercises, and Advanced Integrations and Challenges (including 30D Programs) visit Workout Directory Page.
Arm Rotations to loosen the shoulders & upper back, are recommended. Mixing through your favourite and suggested stretches below before and after your SoloStrength workouts will keep you feeling your best.
*Consult your physician if unsure of any movements are appropriate for you.
Warm Ups Guidance
Deep Breathes, walking or any cardio including the following for minimum 5 Minutes recommended before beginning programs. SpeedFit programs done with pace are cardio benefitting strength training so multi-beneficial programs for your heart and body health.
Jog In Spot
Light bounce, knees back or can replace with jumping jacks.
Alternating Knee Lift
Add slight jumping bounce to increase cardio intensity.
Torso Twist
Exhale at the sides brace feet and slight knee bend.
STRETCHING EXERCISES START BELOW
IT'S ALL ABOUT YOUR BREATHE
RELEASE INTO YOUR STRETCH WITH DEEP EXHALE.
RELAX. RELEASE. RECOVER. FLOW INTO PRE/POST MINDSET.
1. Assisted Bar Hang
Heels ahead of center feet flat. Assist weight to hold back stretch.
2. Full Body Hang
Hold hang and hold legs in front or with straight or knees bent.
3. Hang/Torso Twist
While holding position in hang use toes to initiate controlled twist.
4. Shoulders/Back
Hands shoulder width on bar, bend with straight back, sink shoulders.
5. Abdominal/Upper Back
Lower bar to about top of head. Shoulder width grip relax abdominals.
6. Torso/Back
Progression from stretch #5 twist one foot behind over other.
7. Oblique/Hip Flexors
Bar at top of head height step one leg over other into stretch.
8. Deep Hip Flexor
Using towel or bar pad for comfort fold leg up on bar gently lean forward.
9. Hip Flexor Release
Step forward ahead of bar releasing hip flexor, bend knee if needed to start.
10. Hip Flexor Dynamic
Bar height to your comfort, gently lean into the hip flexor stretch.
11. Inner Legs
Bar height to your comfort, progression is stand tall and side bend toward bar.
12. Hamstrings
Bar set to comfort and use hands grip to control forward bend and depth.
13. Chest/Torso
Using side structure for bracing, reach and twist torso to stretch chest and back.
14. Torso/Back
Bar at mid chest height, grip far side of bar to pull into twist.
15. Torso Twisting Hang
Bar around chest height, heels ahead of base center, reach back into twist.
16. Deep Chest
Bar set top of head, grip bar palm away from body, bend into & deepen stretch.
17. Lower Back Release
Bar chest height. Use towel or bar pad, handstand into bending knees to hang.
18. Hamstring/Lower Back
Using towel or bar pad with bar at 6" below waist level, bend over bar to release back.
19. Triceps/Lat Stretch
Bar shoulder height, palm facing up grabs bar next to head, turn body to stretch.
20. Neck/Traps
Bar set just above shoulder, push up into bar gently, deepen by bending neck away.
21. Neck/Upper Back
Bar set where hand just stretches to reach, bend neck away opposite to grip.
22. Side Neck/Traps
Seated on bar, holding one side palm facing away, pull up on bar and neck away.
23. Deep Obliques
Bar set around head height, gently flow into deep side stretch, step over to support.
24. Hamstring/Lower Back
Bring bar down to about elbow height when seated. Pull gently to deepen stretch.
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