S: Stretching
Stretching is an important part of any fitness programme. When we exercise our muscles tighten or shorten. It is important to stretch after training to maintain muscle flexibility and length. This will help prevent soreness, postural problems and injury.
Pre workout stretches should be dynamic rather than static. This means moving our bodies through rhythmic movements rather than holding a stretch for any length of time. A pre workout stretch should replicate the movements you are about to do in the main session.
Post workout stretches should target the muscles worked during the session. Static stretches should be held for 15-30 seconds.
Try to factor in time to stretch after your training. It will help with D.O.M.S (delayed onset muscle soreness), help return your muscles to their ideal length and improve posture and flexibility.