Stretch and Flex
Stretch and Flex is required prior to each work shift. Your crew will be led through exercises, following the established outline, by a designated employee. After lunch you're expected to stretch again to warm up before returning to work.
Warm Up
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High Knees (20 sec)
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Side to side (20 sec)
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Butt Kicks (20 sec)
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Hip Out (10 sec)
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Hip In (10 sec)
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Toe Risers (10 Reps)
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Hip Rotation (5 Reps each side)
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Stir the Pot (5 Reps each side)
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Shoulder Rolls (5 Reps each side)
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Arm Circles Up (5 Reps each side)
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Arm Circles Side (5 Reps each side)
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Shoulder Blade Squeeze (5 Reps each side)
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Hug (10 secs)
Dynamic Strength
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Bench Squat (10 Reps)
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Step Back Lunge (10 Reps each side)
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Side Lunge (10 Reps each side)
Flexibility
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Posterior Shoulder Stretch (20 sec)
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Pec/Chest Stretch (20 sec)
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Median Nerve Mobilization (5 Each side)
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Lower Back Extension (20 sec)
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Sciatic Nerve Mobilization (10 Reps each side)
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Hamstring Stretch (20 Sec each side)
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Figure 4 Stretch (20 Sec each side)
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Hip Flexor stretch with Wrist Rotation (20 Sec each side)