Be mobile, Reduce Injury, and Improve Performance with this 4-minute Routine

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

Fire Rescue Fitness has workout programs that will help first responders lose weight, gain strength, lose bodyfat and most importantly improve performance on (and off) the fire/rescue scene.   To discover the best program for you, take the FRF workout quiz (click the link below).


  • 8-week FRF Workout Training calendar
  • Efficient and effective resistance training options including challenge workouts.  There are also 4 different  cardio workout options that you can customize to your specific goals.
  • Done for you interval workouts that you can adapt to meet your own needs based on equipment and preferences.
  • Workout options for the firehouse, gym or home.  Includes workout options for on-duty and crew workouts (group workouts)
  • Over 60 different exercises that will get you stronger, leaner and moving better than ever!  These exercises will burn fat, improve flexibility and increase your strength.
  • Versatile workout options that you can vary based on level of fitness and equipment available.  You can no longer use the excuse of not having a place to workout or know what exercises to do!
  • Fire Rescue Athlete Training rationale.  You will learn how to workout to perform better on the fireground and in life.
  • Core exercises and stretches (including easy to follow 4-minute stretch routines that you can do after workouts or before a shift).
  • Access to our FRF Workout Crew Private training group... Talk with other fire rescue athletes using FRF.  
  • The new FRF workout app- record your workouts and watch exercise tutorials.

Click Here to GET STARTED.

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