Last but so far from least that I'm starting with them, here are some stretches. I've been hearing this loop with regard to stretches, viz., trainers should leave time for stretches, there's just so much to do in just two hours of practice. So you're supposed to stretch on your own, but you know you never do. Rinse and repeat. Except don't. You don't have to never do, you can do. And here's a nice sequence that you can learn and do by heart, so that you don't have to stand around wondering what to stretch next.
I have a rule, actually, about getting overly exuberant about working out: if I'm doing a full practice schedule, I'm not allowed to add P90X or Insanity or whatever until I've added stretches. So far I haven't got past stretches, which is probably good. Pretty much every other morning right after I get out of bed, this takes about twenty minutes depending on how long you hold the stretches. Ten to twenty seconds is pretty good. More is better, if you have the time.
STAND
reach up
FORWARD FOLD
roll back up and reach up
cross right foot over left
FORWARD FOLD R X L
roll back up and reach up
cross left foot over right
FORWARD FOLD L X R
roll back up and reach up
step right foot forward and across
LIE FORWARD
PIGEON X R
press up and bring leg back
DOWNWARD DOG
step left foot forward and across
PIGEON X L
press up and bring leg up
DOWNWARD DOG
walk up into forward fold
sit down
LIE BACK
DOLL STRETCHES
cross right foot over left ankle and pull across for IT BAND STRETCH
raise right leg and pull forward for HAMSTRING STRETCH
cross right ankle over left knee and pull forward for GLUTE STRETCH
cross right knee over left knee and pull forward DEEP GLUTE STRETCH
tip right knee to the left, look to the right for SPINAL TWIST
lie on left side and pull right foot back for QUAD STRETCH
...repeat on left side
SIT UP
SPLIT LEG STRETCHES
fold right side over right leg for SIDE STRETCH X R
fold front over right leg for BACK STRETCH X R
walk hands around
fold front over left leg for SIDE STRETCH X L
fold left side over left leg for BACK STRETCH x L
BUTTERFLY WITH ARM STRETCHES
pull right arm across chest for SHOULDER STRETCH
pull right arm over shoulder for TRICEPS STRETCH
...repeat on left side
pull arms clasped behind for SHOULDER BLADE STRETCH
pull arms clasped forward and overhead for CHEST STRETCH
