Warm-Up
For Hypertrophy Training, Power Training, Strength Training and Endurance Training, we at Vitality Fitness prescribe the following Warm-Up exercises:
1) 5 minutes on Bike or Treadmill at Moderate Intensity
2) 10 reps of Body Weight Squats
3) 10 reps of Knee Push-Ups with alternating leg extensions
4) 30 seconds of Heisman
For Cool-Down, we prescribe at least 10 minutes of active recovery depending on the intensity of the day’s workout:
1) 2-3 minutes should be on the treadmill or bike
2) The rest of the time should be allocated to Static
Stretches of the muscles that were that were utilized that day.
Example of stretches can be found here