After completing the strength training exercises, it's crucial to relax and stretch your muscles to aid recovery and prevent injury. This cool-down routine focuses on static stretching for your legs and glutes.

Hamstring Stretch

Sit on the floor with one leg extended straight and the other leg bent, placing the sole of your foot against the inner thigh of the extended leg. Reach forward towards your toes, keeping your back straight. Hold this position for at least 30 seconds and then switch to the other leg.

Quadriceps Stretch

Stand on one leg and pull your opposite foot towards your glutes, holding your ankle with your hand. Keep your knees close together and push your hips slightly forward for a deeper stretch. Hold for at least 30 seconds and then switch legs.

Glute Stretch

Lie on your back with both knees bent. Cross one ankle over the opposite knee and pull the uncrossed leg towards your chest. You should feel the stretch in your glutes and hip area. Hold for at least 30 seconds and then switch sides.

Hip Flexor Stretch

Kneel on one knee with the other foot in front, forming a 90-degree angle at both knees. Push your hips forward gently while keeping your back straight. You should feel the stretch in the front of your hip. Hold for at least 30 seconds and then switch legs.

Remember to breathe deeply and consistently during each stretch, allowing your muscles to relax fully. This routine helps to reduce muscle stiffness, improve flexibility, and enhance overall recovery.