This Dynamic warmup is a fantastic way to stretch daily or implement before workouts. It can help boost your speed, acceleration and agility whilst gradually increasing muscle temperature and heart rate.
Dynamic exercises are perfect for enhancing performance and reducing risks of injury while improving the blood flow to the muscles.
What is the difference between Dynamic and Static Stretching?
Static stretches usually consist of holding a single position for a certain amount of time, about 45 seconds. In contrast, dynamic stretches are precise, controlled movements.
Pre Workout Dynamic Warm-Up
The below exercises are to be performed in succession to each other, so let’s get started;
Exercise 1
For Seated Squat position, nestle down the hips, move left to the right while lifting heels, sway from side to side.
Open hips; if it is difficult for you, put your hands down, then lift the heels.
While keeping in the squat position, lift one hand towards the ceiling and feel the tension. Please bring it back down and do it with the other hand. Do five reps.
Exercise 2
Go from squat to High plank position, then walk back to a squat position – repeat it 5 times.
Exercise 3
In a plank position, go forward – take a long stride outside with one of your hands.
Push the hips towards the floor – take the same hand as the forward leg, tuck the elbow towards the bottom, and then stretch the same hand towards the ceiling.
Do it a couple of more times. Repeat the same on the other side.
Exercise 4
Put your hands down and knees down on all fours – shoulders tuck over the hands, hips over the knees.Roll up and arch up towards the ceiling like a cow mowing – then tuck the chin in and press down towards the floor with the hands and the knees like a scared cat arching its back.
Repeat the arch up (cow mowing position) and then do scared cat position.
Exercise 5
Wrists warmup – take weight forwards and start rocking from side to side.
Spread your fingers as much as you can – getting the perfect gripping floor position
Turn the palms towards the ceiling/your face – start crunching the fingers up, release for a few reps.
Then put the palms down again with the thumbs out, drop the butt back towards your heels while pushing your wrists into the floor–hold the position.
Exercise 6
Wrists warmup – Take your weight forwards – rocking from side to side and spreading your fingers as much as you can – griping position on the floor
Turn the palms towards the ceiling/your face.
Start scrunching the fingers up, release for a few reps.
Then put the palms down again with the thumbs out, drop the butt back towards your heels while pushing your wrists into the floor –hold the position for a few seconds.
Exercise 7
Walk the hands-down forward and lift your knees.
Push your head underneath and start walking up through the heels. By lifting one off the floor then the other and do 5 reps.
Exercise 8
Pick one leg up, bring it underneath you, sit into our 90 90 stretches, and slide the back leg to the side.
Keep the core straight while sitting on the hip. Lean out over the front leg into the shin, taking the head down towards the toes, then stretch it out through the chin towards the kneecap on the other side and back do 5 reps.
Sit back up nice and taught – lift the back knee and open it up behind you, so the front knee becomes the back knee when you make the 90 90. Repeat the same process as you did with the first leg – Lean out over the front knee into the shin, take the head down towards the toes, and stretch it out through the chin towards the knee cap. Do 5 reps.
Exercise 9
Sitting, put both of your hands behind you – go through knee rolls left to right, keeping the heels on the same spot on the floor to loosen up the hips. Do 5 reps.
Exercise 10
Bring the feet’ soles together while keeping the chest forwards –bring the hands in front and hold your feet taught by pulling them a bit with your arms, drop your shoulders down. Tilt your head on one side to feel the stretch outside the edge of the neck – easy up to the position and then do the other side.
Gently back to the position, look up towards the ceiling, and tuck the chin towards the chest.
Push the elbows forwards towards the shins as if you are trying to touch the floor with your elbows; work up the stretch, then come out of that one.
Exercise 11
Spread your legs apart as wide as you can put your hands behind you – if you find this position hard and your knees are buckling up, then back away on your hands behind your knees.
Bring your hands in front, go down to the floor, keep your head and chest up and squeeze the knees to the ground. Put the toes away from you and then flex them back up.
Take one hand and reach out to the toe across it – hold position, then do the same with the other hand and the toe. Do 2 reps.
Drop your elbow inside your thigh, take the other arm up, lean while looking towards the ceiling, and let the top arm relax.
Rotate through and do the same for the other side
Exercise 12
Get on your knees – The back knee while keeping the other forward far away from the other.
Push the hips forwards, take your arms up and to the one side, the same side as the front leg, tilt and hold the position. Straighten out the front leg and start leaning forwards. Move your toes towards the floor and back up – doing foot stretches.
Repeat the same for the other side/leg
Do some shoulder rolls, and you are done with the per-workout Dynamic warm up.
So there you have it, a bunch of fantastic per-workout dynamic warmup exercises to offer you a complete set before you begin the hardcore training. It is essential to pace yourself and introduce resting intervals between the individual exercises.
Watch Tom’s video thoroughly and achieve your dynamic warmup workout now!
Conclusion
A dynamic workout is simply moving while you stretch or stretching through the joints’ range of motion while preparing the body and muscles for more intense exercises.
Dynamic workouts are for everyone, the regular people, athletes and people interested in Functional Fitness. The per-workout dynamic warmup helps prevent injuries, muscle soreness and helps to improve overall performance.