Dynamic stretching is used pre workout to slowly warm the muscles prior to engaging in strenuous activity in order to reduce the chance of injury. Stretching also helps increase the range of motion to make your exercises more effective. A full body warm up is best even if you are only targeting one area such as chest. Perform the exercises below prior to your workout – your body will thank you for it.
Sit on your heels and stretch your arms out as far as you can without moving your butt forward. Take a deep breath through your nose to fill your lungs and then a full exhale to clear all air out of your lungs. Repeat 5 times.
Lie down flat on your back. Bend your knees while keeping your feet flat on the floor. Clench your butt, and raise your hips off the floor, pushing from your heels. Repeat 10 times.
Half kneeling Adductor Dip
Kneel down on your right knee and put the left foot 2-3 feet in front of your right knee. Slightly point the left forward outwards. Lower your body to stretch the inner thigh muscles. Repeat 6 times and then perform the stretch 6 times on the left knee.
Wall Hip Flexor Mobilization
Kneel down on your left knee with your right leg bent 90°. Stretch forward. For a deeper stretch reach your left hand back and place it on the wall. Perform 8 reps and repeat on other side.
Slightly bend your left leg forward and step your right leg out to the side with both feet firmly on the ground. Push your butt back and hands on hips. You can stretch your arms out in front for a deeper stretch. Perform 6 reps each side.
Get into standard pushup positions. Complete 1 pushup and start moving your feet forward small steps at a time keeping your hands flat on the floor and your legs locked. When you can’t go any further walk your hands forward back into pushup position. Complete 8 reps.
Lunge with Overhead Reach
Go to the back of the room or if you have a good space outside, even better. Walk forward and perform a lunge and as your knee bends, reach your hands above your head while keeping your back straight. That’s one rep. Perform 10 reps each leg.
Rocking Ankle Mobilization
Get into a standard push up position and place one foot over the heel of the opposite foot. Walk your hands back and lift your butt. Now rock your heels down towards the ground and back up. Try to move your hands back so that your heels touch the ground. Perform 6 reps alternating feet.