Cool Down

Question 1

Knee to chest

Question 2

Knee across

Answer 2

INSIDE ROPE
Put the hand on knee where the foot demonstrate___down-bend up-rotate(push with hand)- up bend- down

Question 3

Hamstring

Answer 3

MIDDLE ROPE
Down-bend up-straight up-bend down- down(with rope)

Question 4

IT Band

Answer 4

INSIDE ROPE
Place the hand in side, (move inward across line) Direction of the rope is where the hand pull it

down-straight up- rotate inward.

Question 5

ADDUCTOR

Answer 5

OUTSIDE ROPE
Hold the rope with the same hands of the feet demonstrate and the other hand stay still in side_

_down-side up- down

Question 6

Butterfly

Answer 6

Sit like Buddha
Minutes based

Sit straight the legs-buddha sit-place hands in the back(opposite where the ither hand push the leg)

Question 7

Psoas

Answer 7

REPEATED
HANDS IN WAIST
Luhod- step other feet- push the hips forward (stretch it)- bck to normal then do opposite side

Question 8

Chest stretch

Answer 8

REPEATED
A,T, Y look like and dont forget to down the hands

Question 9

Anterior deltoid stretch

Answer 9

Hold 2seconds , REPEATED(depends)
Facing palms upward

Stand-pushh hands backward -and pull upward

Question 10

Rhomboids rotator cuff stretch

Answer 10

Hold 2 second
REPEATED alternate

stand still -pull the elbow towards the body(shoulder level

Question 11

Triceps stretch

Answer 11

Alternate
Standt still - push the elbow in the back downwards

Question 12

Neck side extension

Answer 12

REPEATED
Hold 3seconds

Stand still- put the hands in the back- put the other hands in the hend, extend the head

Question 13

Neck rotation

Answer 13

REPEATED

Stand -put the both hands back of the head and bow(hold)-up the head- repeat steps-down hands

Turn head in right - push with hands(left hand)- face front- repeat on the other side