I usually don’t static stretch before working out, I opt for warming up by jogging on the treadmill for 10 minutes, some foam rolling exercises (if I have the time) and then a dynamic warm-up which consists of dynamic stretching for my whole body. This type of stretching is amazing because it gets your heart pumping, your body temperature up and activates and loosens so many muscles at the same time.
Dynamic stretching means that you are moving – controlled – through your stretches, instead of holding a stretch for 30 seconds.
Improves your range of motion
Works your core/balance/coordination which improves body awareness
Activates and warms up the muscles you will use during your workout.
Enhances muscular performance – Allows you to train to your highest potential
Try this Dynamic warm up routine! (no equipment needed)
Targets: Hip Flexors, Quads and Hip Extensors
2. Butt kicks
Targets: Hamstrings, Glutes
3. Double skip and High kick – 1 leg each
Targets: All muscles in your hip, legs and core.
4. Side lunge both sides 180 turn side lunge both sides
Targets: Inner and Outer Thigh, Hips, Glutes, and indirectly targets the calves as well.
5. Lunge with twist
Targets: Quads, Glutes and core while improving balance and body strength
6. Hip stretch open arm to the side up
Targets: Hips, Groin core, upper and middle back.
To make things easier take your time and focus on the movements you’re doing. I sometimes have trouble doing a lunge twist just because I don’t focus on my core and I’m trying to go fast to get my heart rate up – but that results to wobbling all over the place. Correct things like posture and imbalance – slow down and focus. It will help you later on with your workout and even in the weight room.
Next time you go do some sports or hit the gym, give theses a try and tell me what you think!