Wrestler Home Workouts

Duration: 10 – 15 minutes before bed

Goal: Light stretch + mobility + core + recovery

1. Child’s Pose Stretch – 1–2 minutes

Helps relax lower back, hips, and mind.

• Kneel down, sit back on your heels, stretch your arms forward, and rest your forehead on the floor.

• Take deep breaths in through your nose and out through your mouth.

2. Wall Sit – 30 seconds to 1 minute

Builds leg endurance and control without movement.

• Slide your back down a wall until your knees are at 90 degrees.

• Keep arms relaxed or straight out in front.

• Breathe and stay still.

3. Slow Bicycle Crunches – 10 per side

Light core work to maintain ab strength without overexerting.

• Lie on your back, knees up.

• Slowly alternate opposite elbow to knee, squeezing your core.

• Control the pace, no jerking.

4. Butterfly Stretch – 1 minute

Opens hips and groin, crucial for wrestling mobility.

• Sit down, bring soles of feet together, and let knees drop to the sides.

• Gently press down on your knees and breathe deeply.

5. Legs Up the Wall – 2–3 minutes

Calms the nervous system and helps with circulation recovery.

• Lie on your back and rest your legs straight up against a wall.

• Hands by your sides or on your belly. Breathe and relax.