The Daily 16 -Warm Up and Cool Down Exercises

At a glance..

The Daily 16 offers effective warm up and cool down exercises to aid your fitness training programme. No training session is complete, or safe for that matter, without efficient and targeted warm up and cool down exercises. These 16 exercises work to increase the elasticity of the muscles and connective tissues, which is thought to significantly reduce risk of injury.

The details..

The Daily 16 Program is a comprehensive series of warmup, conditioning, and cool-down exercises that helps prepare the body for physical activity. This program includes traditional calisthenics which are safe in providing a total body workout that varies in duration, degree of difficulty and level of intensity. The increased blood flow produced by the warmup exercises reduces injury risk by increasing elasticity in muscles and connective tissues.

There are three different ways this program can be used during physical training: daily sixteen warmups; daily sixteen workouts; or daily sixteen cooldowns. Warmups involve rocking heel to toe movements with partial squats followed by butt kicks while double timing in place with neck flexion/extension and lateral flexions/extensions along with trunk flexion/extension also being performed.

Dynamic stretching follows these activities including upper back stretches, chest stretches modified hurdler stretch hip & back stretch groin stretch calf stretch ITB (Iliotibial Band) Stretch Hamstring Stretch etc., all helping improve flexibility before engaging in strenuous activity.

This program has been developed over time based on research into what works best when it comes to preparing your body for exercise sessions safely so you get maximum benefit from them without risking injury.