Dynamic stretching routine

stumblinthrulife

Can you guys recommend a dynamic stretching routine for pre-workout?

pandorakick

This one works for me: http://www.fitnessblender.com/v/workout-detail/Easy-Warm-Up-Cardio-Workout/cp/

mank32

tagged

pandorakick

I've also seen the yoga moves known as "salutations to the sun" (YouTube it) recommended. Didn't do it for me though.

Sarauk2sf

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taso42

Agile 8

Rayman79

By pre-workout I'm assuming you are referring to a lifting/resistance session.

My blanket recommendation is to prepare/stretch by doing the movement you are preparing for, but without the weights. Though this is not a professional opinion and this is assuming you have the requisite flexibility to perform the range of motion for the exercise, and that the primary goal here is to perform the exercise with form and less injury risk - not a goal of increasing flexibility.

For squats, as an example, I will hold the upright on the squat rack and squat down with usual form (into a very deep squat), but I will pause at the bottom a little before pushing up. Then do a couple of reps with an empty bar. It wouldn't hurt to include a couple of squat jumps before the lifts either.

Working up from body weight to working weight is generally the best way to prepare and avoid injury.

Is this the sort of info you were looking for, or are your goals to increase mobility/flexibility?

Hendrix7

Lowr body - Joe defranco agile 8

Upper body - joe defranco simple 6

tomcornhole

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stumblinthrulife

By pre-workout I'm assuming you are referring to a lifting/resistance session.

My blanket recommendation is to prepare/stretch by doing the movement you are preparing for, but without the weights. Though this is not a professional opinion and this is assuming you have the requisite flexibility to perform the range of motion for the exercise, and that the primary goal here is to perform the exercise with form and less injury risk - not a goal of increasing flexibility.

For squats, as an example, I will hold the upright on the squat rack and squat down with usual form (into a very deep squat), but I will pause at the bottom a little before pushing up. Then do a couple of reps with an empty bar. It wouldn't hurt to include a couple of squat jumps before the lifts either.

Working up from body weight to working weight is generally the best way to prepare and avoid injury.

Is this the sort of info you were looking for, or are your goals to increase mobility/flexibility?

Yes, pre-lifting to reduce chance of injury. Some flexibility increase would be nice, but it's not the primary goal - I'm already pretty flexible (except my tight hamstrings, a lifelong curse).

I have warmup sets of the exercises already programmed in.

taso42

Lowr body - Joe defranco agile 8

Upper body - joe defranco simple 6

I hadn't heard of the Simple 6 till now. I have to look into it and perhaps make it a staple, like the Agile 8.

AbbeyDove

Hmm. I had thought that we were now *NOT* supposed to stretch out before exercise, but instead stretch afterwards. The distinction here would be between warming up, which is good to do, and stretching, which, supposedly, is not so good. Granted, I read layperson's articles, as opposed to tackling the research directly. See:

http://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch/?_r=0

stumblinthrulife

Hmm. I had thought that we were now *NOT* supposed to stretch out before exercise, but instead stretch afterwards. Granted, I read layperson's articles, as opposed to tackling the research directly. See:

http://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch/?_r=0

You are right. Static stretching has been found to hamper performance. That's why there is the move to dynamic stretching. To quote the last paragraph of the article -

A better choice, he continued, is to warm-up dynamically, by moving the muscles that will be called upon in your workout. Jumping jacks and toy-soldier-like high leg kicks, for instance, prepare muscles for additional exercise better than stretching. As an unscientific side benefit, they can also be fun.

AbbeyDove

A better choice, he continued, is to warm-up dynamically, by moving the muscles that will be called upon in your workout. Jumping jacks and toy-soldier-like high leg kicks, for instance, prepare muscles for additional exercise better than stretching. As an unscientific side benefit, they can also be fun.

Eh, busted! I just edited that post for clarity!! I tend to think of stretching as what I used to do in various dance classes. What they're describing as 'warming up dynamically' sounds more to me like, well, warming up. Maybe like calisthenics? Anyway, sorry I wasn't clear.