Sample AIS Exercises:
- Hamstring Stretch: Lie on your back with one leg extended. Hold the back of your thigh with both hands and gently lift your leg toward the ceiling. Engage your quadriceps to actively resist the movement. Repeat on the other leg.
- Quadriceps Stretch: Stand tall and hold onto a support for balance. Bend one knee and hold onto your ankle, pulling your foot toward your glutes. Engage your hamstrings to actively resist the movement. Repeat on the other leg.
- Shoulder Stretch: Stand with good posture and reach one arm across your chest. Use your other arm to hold the stretched arm just above the elbow. Gently pull the arm across your chest while actively resisting the movement with your shoulder muscles. Repeat on the other arm.
- Spinal Twist Stretch: Sit tall on the floor with your legs extended. Bend one knee and place your foot on the outside of the opposite thigh. Twist your torso toward the bent knee while actively resisting the movement with your core muscles. Repeat on the other side.
Active Isolated Stretching SUMMERY
Perform each stretch for 1-2 seconds while actively engaging the opposing muscles, then release the stretch. Repeat each stretch 5-10 times, gradually increasing the range of motion with each repetition. Focus on breathing deeply and relaxing into each stretch. Rest briefly between stretches. Pay attention to proper form and alignment throughout the exercises.
- Difficulty:
Energetic - Daily Duration: Avg. 60 Minutes, Min. 45 Minutes, Max. 35 Minutes
- Body Focus: Active Isolated Stretching
- Training Type: Active Isolated Stretching
- Equipment: Mat
Energetic
Avg. 60 Minutes, 
Active Isolated Stretching
Mat- Category: Beginners / Intermediate/ Advanced
- Place : Home
- Muscle Group : Full Body Workout
- Gender : Male / Female
Active Isolated Stretching Workout Plan Overview:
- Duration: 10-15 minutes per session
- Frequency: 3-4 times per week
- Targeted Muscle Groups: Full body, including major muscle groups such as legs, hips, back, shoulders, and arms.
Active Isolated Stretching Workout Plan Chart:
DAY 1
DAY 2
DAY 3
Full Body Workout
Cardio Day
Upper Body Workout
DAY 4
DAY 5
DAY 6
Lower Body Workout
Core Workout
Full Body Circuit
DAY 1
ACTIVITY
EXERCISE NAME
DURATION
Full Body Workout
light cardio
Warm-up
5 minutes
Full Body Workout
light cardio
Squats
3 sets of 12 reps
Full Body Workout
light cardio
Push-ups
3 sets of 10 reps
Full Body Workout
light cardio
Lunges
3 sets of 12 reps per leg
Full Body Workout
light cardio
Dumbbell Shoulder Press
3 sets of 10 reps
Full Body Workout
light cardio
Plank
30 seconds, repeat 3 times
Full Body Workout
light cardio
Cool-down
5 minutes
DAY 2
ACTIVITY
EXERCISE NAME
DURATION
Cardio Day
dynamic stretches
Warm-up
5 minutes
Cardio Day
dynamic stretches
Jogging/Running
20 minutes
Cardio Day
dynamic stretches
Jump Rope
3 sets of 1 minute
Cardio Day
dynamic stretches
Mountain Climbers
3 sets of 10 reps per leg
Cardio Day
dynamic stretches
Bicycle Crunches
3 sets of 15 reps per side
Cardio Day
dynamic stretches
Cool-down
5 minutes
DAY 3
ACTIVITY
EXERCISE NAME
DURATION
Upper Body Workout
light cardio
Warm-up
5 minutes
Upper Body Workout
light cardio
Dumbbell Bench Press
3 sets of 10 reps
Upper Body Workout
light cardio
Bent-Over Rows
3 sets of 12 reps
Upper Body Workout
light cardio
Dumbbell Bicep Curls
3 sets of 10 reps per arm
Upper Body Workout
light cardio
Tricep Dips
3 sets of 12 reps
Upper Body Workout
light cardio
Plank with Alternating Shoulder Taps
30 seconds, repeat 3 times
Upper Body Workout
light cardio
Cool-down
5 minutes
DAY 4
ACTIVITY
EXERCISE NAME
DURATION
Lower Body Workout
light cardio
Warm-up
5 minutes
Lower Body Workout
light cardio
Deadlifts
3 sets of 10 reps
Lower Body Workout
light cardio
Bulgarian Split Squats
3 sets of 12 reps per leg
Lower Body Workout
light cardio
Glute Bridges
3 sets of 12 reps
Lower Body Workout
light cardio
Standing Calf Raises
3 sets of 15 reps
Lower Body Workout
light cardio
Russian Twists
3 sets of 15 reps per side
Lower Body Workout
light cardio
Cool-down
5 minutes
DAY 5
ACTIVITY
EXERCISE NAME
DURATION
Core Workout
light cardio
Warm-up
5 minutes
Core Workout
light cardio
Plank
60 seconds
Core Workout
light cardio
Russian Twists
3 sets of 15 reps per side
Core Workout
light cardio
Bicycle Crunches
3 sets of 15 reps per side
Core Workout
light cardio
Reverse Crunches
3 sets of 12 reps
Core Workout
light cardio
Side Plank
30 seconds
Core Workout
light cardio
Cool-down
5 minutes
DAY 6
ACTIVITY
EXERCISE NAME
DURATION
Full Body Circuit
light cardio
Warm-up
5 minutes
Full Body Circuit
light cardio
Circuit
30 seconds
Full Body Circuit
light cardio
Squats
3 sets of 12 reps
Full Body Circuit
light cardio
Push-ups
3 sets of 10 reps
Full Body Circuit
light cardio
Lunges
3 sets of 12 reps per leg
Full Body Circuit
light cardio
Dumbbell Shoulder Press
3 sets of 10 reps
Full Body Circuit
light cardio
Plank
30 seconds
Full Body Circuit
light cardio
Cool-down
5 minutes
How To Dowlaod ?
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Description:
The Active Isolated Stretching (AIS) Exercises for Enhanced Flexibility plan focuses on improving flexibility and increasing range of motion through a specific stretching technique. Active Isolated Stretching involves isolating specific muscle groups and holding stretches for short durations while actively engaging the opposing muscles. This technique helps improve muscle elasticity, joint mobility, and overall flexibility. Incorporating these exercises into your home workout routine can help you achieve better flexibility and enhance your overall fitness.
