Mobile and flexible athletes move more efficiently and can be less likely to suffer injury.  Unfortunately, from my research, I have found that stretching is the most often “skipped” part of an athlete’s workout.   For one, it’s done at the end of the workout when you just want to be finished.  And, for two, it can be boring.  To combat these “excuses” I created these simple and efficient 4-minute stretch routines.  These routines should be performed in conjunction with some foam rolling.  All you need for these is a small area, an interval timer or watch, and a mat or some padding (optional).

The routines are divided into 12, 20 second stretches done in succession for a total of 4-minutes.  So, you are only holding 12 different positions for 20 seconds each.  I like to use the interval timer to keep me honest (I tend to stop early) and on-track.   Each routine is slightly different, using different stretches and emphasis.  Here is an example of one of these routines, click the link below and follow along.

You will hold each stretch for 20 seconds.  Perform 2 rounds.

1.  Chest or doorway stretch
2. Downward Dog (focus on shoulders and calves)
3. Spiderman-right
4. Spiderman- left
5. Knees to one side- right
6. Knees to other side- left

Repeat for a total of 2 rounds (4-minutes).

You can do this routine to start your next day or shift.  Or, perform this at the end of your FRF workouts.   Let me know what you think and give me some feedback!  Give it a try!

Stay safe and Get FRF!

Aaron Zamzow

Discover the FRF Workout Programs trusted and used by thousands of Firefighters.