1
Standing Calf Stretch (Wall)
30 sec each leg
💡 Keep back leg straight, heel down, lean into wall. Feel stretch in calf/achilles.
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2
Seated Hamstring Stretch
30 sec each leg
💡 Sit with one leg extended, hinge at hips. Keep back straight, reach for toes.
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3
Hip Flexor Stretch (Kneeling Lunge)
30 sec each side
💡 Back knee down, front knee at 90°. Push hips forward, squeeze glute.
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4
Plank (knees or toes)
20-30 seconds
💡 Straight line from head to knees/toes. Engage core, don't let hips sag.
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5
Crunches
15 reps
💡 Hands behind head, lift shoulders off ground. Engage abs, don't pull on neck.
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