Take the Stretch Test to learn where you are tight. Do the prescribed corrective exercises before your workout. Retake the test every six weeks to reassess your stretching needs. Your longterm goal should be to correct all of your tight areas so that you won't need to do any stretching before your workouts.
Stand upright facing a 24-inch box or the long side of a flat bench with a barbell resting across your shoulders and behind your neck. Your feet should be hip-width apart and your toes pointed forward. Hold the barbell on either side of your neck about one foot wider than your shoulders, with your palms facing forward. Step your right foot up onto the box or bench. Use the muscle of the right leg to bring the left foot powerfully up onto the box or flat bench. Do not allow the left foot to rest on the bench; instead, at the top of the lift, hold for one second to train balance. After holding for one second, reverse motion and bring the left foot back down to the floor. Try not to land with a thump—control your downward motion. Leave the right foot up on the flat bench and perform an entire set with the right leg in the top position. When you have finished a set with the right leg in the top position, reverse feet and repeat with the left leg in the top position.
Take up a plank or push-up position with hands on the floor, arms extended with shoulders over hands, and feet on a stability ball. Your shoelaces should be on the ball, and your spine should be neutral, so that you are flat from feet to head. Perform a push-up, bringing your chest to the floor while your back remains in a natural 'S' curve. Press up out of the push-up and bring your hips up to the ceiling in a pike position. Keep your weight over your hands as though going into a handstand; your toes will stay on the ball as you fold at the hip. Control the descent of your hip back to the starting position, allowing your feet to slide back to the shoelaces-on-ball position. If you find it too challenging to do alternate pikes and pushups, you can modify the exercise so that you first do a set of 6 to 10 pikes, rest a bit, and then do a set of 6 to 10 pushups with your feet on ball. For there you can progress to doing all of the pikes followed by all of the pushups without resting in between, until you have built enough strength and coordination to move on to the alternating form.
Set the arms of a cable machine at the high setting. Stand with your left leg near to the machine and with your body at a 45-degree angle outward. You will be facing away from the machine, at an angle. Take a wide stance, with toes slightly out. Lunge over your left leg, toward the machine, and reach around with your right hand to grasp the cable on your left. You will be twisting through your body, and staying low in your lunge. Now, drive through your left heel and stay low as you shift your weight and lunge over your right leg. At the same time, pull the cable down and across your body, retracting your right shoulder blade down and back. Focus the pull through your right pinky to work through your back instead of your bicep and shoulder. As you pull the cable you should rotate your upper body slightly and contract your lower abs, giving your core stability. Keep your palm down with the cable hand at all times. Slowly extend your right arm back up towards the cable system as you shift your weight back from the right to left leg and rotate your chest toward the left cable. Stay low at all times in the lunge, especially when switching sides. Repeat for a full set and then swap sides, facing the opposite direction in your lunge and holding the cable with the opposite hand. Always keep your chest open and shoulders back with your spine tall.
Stand with a dumbbell held in your left hand. Bring your right leg forward into a lunge. Your right foot should be pointing out in front of you, with your right knee bent and your right foot firmly on the ground; you left heel may come up off the mat slightly, depending on how deep you have lunged. Keeping your back straight, lean your upper body forward so that your chest is pointing toward the floor. Do a dumbbell row with your left arm by pulling the weight up toward the outside of your left pectoral and bending your elbow. Keep your elbow close to your body. Do not use your right arm to balance—instead, engage your core and your legs to maintain your balance and position. When you have brought the dumbbell up to your chest, reverse the motion and straighten your arm to complete one repetition. After you finish your rows on one side, switch arms and legs and repeat.
Put a double rope attachment on a cable machine and set it at the low position. Stand with your back to the machine and pull the rope overhead with both hands. Your arms will be extended above your head. Step back slightly into a partial lunge stance with your legs staggered. Slowly bend your elbows to lower the rope ends toward your shoulders, while keeping good posture in your spine and neck. Stabilize your abdominals throughout the movement to maintain the natural 'S' curve in your spine. From the bottom of your lift, flex your triceps and straighten your elbows, bringing your forearms up again to the extended arm position, overhead. Switch your front foot with each new set.
Lie face-down on the floor with your hands in a T (or, "stick 'em up") position: elbows and armpits at right angles and palms down. Raise your legs up off the floor, then also bring your arms and chest off the floor, just high enough that your nipples are off the ground. You should have a slight shoulder-blade retraction. Keep your elbows and armpits at right angles and slowly externally rotate your shoulder joints so that your elbows slightly drop and your hands rise. It is very important that your neck stay in line with your spine without lifting your chin to look forward. Throughout the exercise, feel for your legs, shoulders or chest to drop, and pull them back up and into position. Your goal is to hold this position for a total of three minutes, but may take breaks. So, if you have to take a 10-second break in the middle, you will add that time at the end.