Stretching#1600

What stretches should we do after a workout also what type of warm up should we do at the beginning?

Heya, Chrys here—one of the trainers here at Hybrid!

Heres what Id do. Two minutes of easy cardio to raise your heart rate (jumping jacks, brisk marching, or jump-rope), then 30 seconds each of dynamic arm circles, leg swings front-to-back, hip circles, and shoulder rolls. Finish with 6–8 slow “rehearsal” reps of the first exercise you’re about to train—you’ll know just by seeing the Hybrid program what youre about to work. That combo wakes up your joints, primes the exact muscles you’ll use, and takes five minutes tops.

For a cool-down, drop into controlled static stretches: hold a chest/shoulder doorway stretch, a standing quad stretch, a seated hamstring reach, and a gentle lying figure-four for glutes—20–30 seconds each, breathing deeply. Add a cat–cow or child’s pose for the spine. Those few moves settle the heart rate, let the muscles lengthen while they’re warm, and help you feel looser instead of stiff the next day.

Lmk if this helps!