A combination of awesome and tough, tightness and strength, hurt-so-good movements built around the idea that movement should be on purpose. It goes through a series of 5 dynamic (active), full-body movements. Dynamic stretches are excellent as pre-workout movements to prepare you for activity, after a warm up to compliment the warm muscles or after exercise to take time and thoroughly move through the actions you just completed in your workout. When: Daily Before your workout After a short warm up End of your workout Next day when you’re sore
5 Dynamic movements: Hold each for 3-5 seconds.
1. Lunge– Step forward with one leg (about 2 stride lengths). Bend the front knee while keeping the back knee straight and the leg extended. Arms are both on the inside of the front leg with the hands flat on the ground.
2. Twist– In the lunge position, take the arm closest to the front leg and reach it to the ceiling while twisting your torso all towards that front leg. Let you eyes and head follow the path of your arm so your final gaze is up at the ceiling.
3. Hamstring– Untwist your torso so your chest and eyes are facing your front leg again. Place the hand you just reached to the ceiling on one side of your foot and your other hand will be on the opposite side of the front foot. Straighten and lengthen that front leg by extending the knee and lifting your toe to the ceiling.
4. Groin– Replace your front foot flat on the ground. Lift your entire torso to the upright position. Bend your back knee and sink into a lunge. Lean your torso back slightly to elongate from your shoulder, through your groin and down to your back knee.
5. Triple Extension– Drive that back leg up and forward until you hug your knee into your chest. In the same motion, the foot on the ground will elevate into triple extension. The 1. ankle will fully extend, you are on your toe, you 2. knee extends fully and so does the 3. hip. *To transition to the other leg, simply step out with the knee you are hugging and repeat the entire stretch on the other side. Movement should be practiced, repeated, and done well. If you practice it correctly, every time, when it comes to applying those movements to everyday life or to competition it will come naturally and without overthinking. Each of these movements in the Worlds Greatest Stretch are transitioned into seamlessly. Play Hard, Get Fit *L*