Flexibility training

An often-overlooked part of fitness, flexibility can enhance your workouts, your results and your life. On the designed days, dedicate 15-20 minutes to stretching all the muscle groups you train throughout the week. Below are some basic guidelines to follow, but you'll benefit much more by reading up on stretching and learning more than what we include here. For the following muscle groups, you can use the accompanied moves as mentioned here:

• Back
  Upper back pull
• Chest
  Doorway chest stretch
• Quads/Hip flexors
  Standing quad pull
• Glutes
  Glute stretch
• Hamstrings
  Seated hamstring stretch
• Biceps
  Biceps pull
• Triceps
  Overhead triceps pull
• Delts
  Lateral pull
• Low back
  Trunk twist