Sample Dynamic Stretches:
- Walking Lunges: Step forward with one leg, lowering your body into a lunge position. Push off the front leg and bring the back leg forward, repeating the movement.
- High Knees: March in place while lifting your knees as high as possible, alternating legs.
- Leg Swings: Stand beside a wall or support, swing one leg forward and backward, then switch to swinging it side to side.
- Arm Circles: Extend your arms out to the sides and make circular motions with your shoulders, gradually increasing the size of the circles.
- Spiderman Lunges: Assume a push-up position and bring one foot up next to the same-side hand, then return to the starting position and repeat on the other side.
DYNAMIC STRETCHES SUMMERY
Perform each dynamic stretch for 10-12 repetitions or for a specified distance. Move through the stretches with control and focus on engaging the muscles. Take deep breaths throughout the exercises to enhance relaxation and flexibility.
- Difficulty:
Energetic - Daily Duration: Avg. 60 Minutes, Min. 45 Minutes, Max. 35 Minutes
- Body Focus: Dynamic Stretches
- Training Type: Dynamic Stretches
- Equipment: Mat
Energetic
Avg. 60 Minutes, 
Dynamic Stretches
Mat- Category: Beginners / Intermediate/ Advanced
- Place : Home
- Muscle Group : Full Body Workout
- Gender : Male / Female
Dynamic Stretches Workout Overview
- Duration: 10-15 minutes per session
- Frequency: Before each workout or physical activity
- Targeted Muscle Groups: Legs, hips, shoulders, core, and more.
Dynamic Stretches Workout Chart
DAY 1
DAY 2
DAY 3
Lower Body Dynamic Stretches
Upper Body Dynamic Stretches
Full Body Stretches
DAY 1
ACTIVITY
EXERCISE NAME
DURATION
Lower Body Stretches
Weekly Schedule
Walking Lunges
10-15 meters
Lower Body Stretches
Weekly Schedule
High Knees
10-15 meters
Lower Body Stretches
Weekly Schedule
Leg Swings (front to back and side to side)
10-15 meters
Lower Body Stretches
Weekly Schedule
Butt Kicks
10-15 meters
Lower Body Stretches
Weekly Schedule
Lateral Lunges
10-15 meters
DAY 2
ACTIVITY
EXERCISE NAME
DURATION
Upper Body
Weekly Schedule
Arm Circles (forward and backward)
10-12 repetitions
Upper Body
Weekly Schedule
Shoulder Rotations
10-12 repetitions
Upper Body
Weekly Schedule
Push-Up with Shoulder Tap
10-12 repetitions
Upper Body
Weekly Schedule
Arm Swings (across the body and overhead)
10-12 repetitions
Upper Body
Weekly Schedule
Standing Torso Twists
10-12 repetitions
DAY 3
ACTIVITY
EXERCISE NAME
DURATION
Full Body
Weekly Schedule
Jumping Jacks
10-12 repetitions
Full Body
Weekly Schedule
Inchworms
10-12 repetitions
Full Body
Weekly Schedule
Spiderman Lunges
10-12 repetitions
Full Body
Weekly Schedule
Plank with Leg Lifts
10-12 repetitions
Full Body
Weekly Schedule
Mountain Climbers
10-12 repetitions
How To Dowlaod ?
To download the workout program, please click the “Download” button below:
[Download Workout Program]
Description:
The Dynamic Stretching Exercises for Optimal Performance plan is designed to warm up your body, improve flexibility, and enhance your athletic performance. Dynamic stretching involves active movements that mimic the motions of your workout or sport, helping to increase blood flow, activate muscles, and improve range of motion. This plan incorporates a variety of dynamic stretches that target major muscle groups and can be done as a standalone routine or before any physical activity.
