- Warmup
- Foam roll tight areas
- Dynamic stretching of quads & hamstrings: https://www.youtube.com/watch?v=uOsqJgEYnTg
- Do your routine
- Static stretches at the end of your workout, hold them for at least 30 seconds
- Foam roll again if need be
No......do NOT stretch before hand. At least not 'stretch' as in what most people think of.
Do dynamic stretches, which are just weightless movements to warm up your muscles. Google it. Then do static stretches after the workout to help cool down.
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