Name: Playbook - Andres Tovar - DYNAMIC STRETCHES
Uploaded: 2022-03-27T01:45:55.233Z
Duration: 15 min
Description: DYNAMIC STRETCHES

- The purpose of stretching before you work out:
- Less risk of injury
- Better range of motion
- Increase flexibility 
- Enhances strength and power
- Improves performance

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Move feet as fast as possible in place on your toes

Quick Feet

- Stay up right and extend arms out 
- Rotate them forward for the time

Arm circle (forward)

- Stay up right and extend arms out 
- Rotate them backward for the time

Arm circle (backwards)

- Stay upright 
- Hug yourself and open up big continuously

Hugs

- Stand upright 
- Feet shoulder width
- Twist your upper body left to right

Torso twist

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides
- Each side = 1set

Lateral leg swings

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat
- Each side = 1set

Forward leg swings

- Raise one leg at a 90 degree angle and rotate it outward in a circular motion
- Switch legs
- Each leg = 1set

Standing hip rotation

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes
- Perform fast reps

Hamstring stretch -  toe touch

- Place your feet hip-width apart, 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Shift to the other side
- Each side = 1 rep