The first routine is a Dynamic Sports Stretch from BeFit in 90--this would be done after your warm-up. It's about 9 minutes long.
These are the types of active stretches that I wrote about yesterday--always moving through the stretch.
The second routine from FitnessBlender includes static stretching (holding the stretch). Each stretch is held for 30 seconds. This is to be done after your cool down.
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