After you do the circuit from “Court Condition,” loosen up and cool down with these stretches.
Knees to chest (stretches lower back): Lie on your back on a towel. Bend your left knee and grasp the thigh with both hands. Bring your knee toward your chest. Hold for 20–30 seconds. Release and repeat with the opposite leg.
Shoulder squeeze (stretches shoulders and wrists): Put the palms of your hands together, with your arms outstretched at chest height. Pull your hands in toward your chest, fingers pointing straight out. Squeeze your shoulder blades together and hold for 20–30 seconds.
Hip and calf stretch (stretches hips and calves): Stand facing the fence with your feet about shoulder-width apart but with one foot about 18 inches in front of the other. Lean in and place your hands on the fence. Contract your abs and lower down bending only your ankles, keeping your heels flat. Hold for 20–30 seconds, switch legs, and repeat.