“Dynamic” Duo: Part 1

Every workout should start with a warmup followed by stretching to prepare the body for what’s to come. It’s important to have proper mobility and flexibility before any type of exercise. You can easily achieve both by utilizing dynamic stretching techniques. Dynamic stretching can help with your range of motion, increase blood flow, and loosen up muscles so you have the ability to perform at your best. This type of stretch differs from static stretching which is holding a pose in a fixed position for 30 seconds or more. I’ll admit that I’m guilty of doing this from time to time before a run. This stretching technique really works for post workouts, not necessarily before. If your muscles aren’t warmed up properly before introducing static stretching, it could cause more harm to you body and your performance. With dynamic stretching your body gets loosened up faster and helps elevate your heart rate to wake your body up. While there are numerous types of dynamic stretching, we’re going to cover a couple at a time throughout this series. So let’s dive right in and work on the first set of Dynamic (Duo) stretches.

Walking Lunges


This stretch helps with the following:

  • Boosts hip and thigh flexibility
  • Improves balance and core stability
  • Increases glute, quads, hamstring and lower body control and strength
  • Improves posture

Stand with your feet about shoulder width apart and step forward with a long stride making sure the front knee tracks over your foot and not inward. Lower the rest of your body down by dropping your back knee towards the ground opening up your hips. Keep your back straight and tighten your core. Push up from your leading foot and repeat for the opposite leg. Aim for 5-10 reps each leg. To add a little difficulty to this movement, raise your arms and interlock your fingers facing your palms to the sky.

 

Cossack Squat


This stretch helps with the following:

  • Improving range of motion in ankles, knees, and hips
  • Improves balance and core stability
  • Increases glute, quads, hamstring and lower body control and strength

 

Start with your feet separated in a wide stance. Keeping one leg straight, shift your weight towards the opposite foot bending your knee so it tracks over your foot and not inward. You opposite foot should rotate and your toes should be pointed upwards. Hold your arms out in front of you for balance. Your hips should be pushed back and your heel should remain planted on the floor. Your back should remain upright with your chest up. Push off the ground with the bent leg and shift your weight to the other leg and repeat. Aim for 5-10 reps each leg. To add a little difficulty to this movement, raise your arms up while shifting your weight.

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