7d (edited) • 🏋️ Workouts
🔥 FULL BODY DYNAMIC STRETCHING ROUTINE
Today we're doing something different.
No weights.
No machines.
Just 15–20 minutes of MOVEMENT.
Dynamic stretching is something I especially like before training or after I've spent a lot of time sitting.
Instead of getting into a position and holding it for a minute, we're actively moving through your available range of motion.
The goal isn't to exhaust yourself.
The goal is to finish feeling:
WARMER
LOOSER
MORE MOBILE
READY TO MOVE.
🔥 ROUND 1: GET WARM
1. JUMPING JACKS — 30 SECONDS
Nothing complicated.
Start easy and get your entire body moving.
2. HIGH KNEES — 30 SECONDS
Stay light on your feet.
Drive your knees up under control.
3. BODYWEIGHT SQUATS — 15 REPS
Sit down between your hips.
Keep your feet planted.
Use a comfortable depth.
Stand all the way back up.
🦵 ROUND 2: HIPS + LEGS
4. LEG SWINGS FRONT TO BACK — 10 EACH LEG
Hold onto something for balance.
Start with a small range.
Gradually let the leg swing higher as you loosen up.
5. LEG SWINGS SIDE TO SIDE — 10 EACH LEG
Swing across your body and back outward.
Keep your torso relatively stable.
6. WALKING KNEE HUGS — 10 EACH LEG
Step forward.
Bring one knee toward your chest.
Brief squeeze.
Release and take the next step.
7. WALKING QUAD PULLS — 10 EACH LEG
Grab your ankle behind you.
Briefly pull your heel toward your glute.
Release.
Step forward and switch.
8. WALKING LUNGES + ROTATION — 8 EACH SIDE
Step into a lunge.
Rotate your upper body toward the front leg.
Return.
Stand and switch sides.
9. 90/90 HIP ROTATIONS — 10 TOTAL
Sit with both knees bent.
Rotate your hips from side to side.
Stay controlled.
Don't force the range.
10. ADDUCTOR ROCK BACKS — 10 EACH SIDE
Start on your hands and knees.
Extend one leg out to the side.
Rock your hips backward.
Return forward.
Repeat.
🌎 ROUND 3: FULL BODY MOBILITY
11. WORLD'S GREATEST STRETCH — 5 EACH SIDE
Take a long lunge forward.
Bring your hand toward the floor.
Rotate your chest toward the front leg.
Return and switch.
12. INCHWORMS — 6 REPS
Start standing.
Walk your hands out into a plank.
Pause.
Walk your hands back.
Stand.
13. DEEP SQUAT + REACH — 5 EACH SIDE
Sit into a comfortable deep squat.
Keep your feet planted.
Reach one arm toward the ceiling.
Switch sides.
💪 ROUND 4: UPPER BODY
14. ARM CIRCLES — 10 FORWARD + 10 BACKWARD
Start small.
Gradually increase the size of the circles.
15. ARM SWINGS — 15 REPS
Open your arms wide.
Then bring them across your chest.
Alternate which arm crosses on top.
16. WALL SLIDES — 10 REPS
Back against the wall.
Move your arms upward and downward under control.
Only use the range you can comfortably maintain.
17. OPEN BOOK ROTATIONS — 8 EACH SIDE
Lie on your side with your knees bent.
Rotate your upper arm and chest open.
Return under control.
Switch sides.
18. CAT COW — 10 REPS
On your hands and knees.
Slowly alternate between rounding and extending your spine.
Don't rush.
🔥 FINISHER
BODYWEIGHT SQUATS — 10
REVERSE LUNGES — 5 EACH LEG
INCHWORMS — 3
ARM CIRCLES — 10 EACH WAY
Do everything continuously and controlled.
Then you're done.
⏱️ TOTAL TIME: 15–20 MINUTES
🎯 TODAY'S FOCUS
🔄 DYNAMIC = MOVEMENT
We're moving INTO and OUT OF positions.
We're not trying to hold every stretch for 60 seconds.
🔥 WARM THE BODY UP
Your first working set shouldn't be the first time your joints have moved through that range today.
✈️ ESPECIALLY USEFUL AFTER SITTING
If you've spent hours in an airplane, car, hotel room or at a desk, don't expect your body to immediately feel ready for heavy training.
MOVE FIRST.
📈 RANGE SHOULD IMPROVE AS YOU WARM UP
Don't force maximum range on Rep 1.
Start comfortable.
Gradually increase it.
⚠️ DON'T FORCE PAINFUL POSITIONS
Mobility isn't a competition.
Move through ranges you can control.
🏋️ USE THIS BEFORE YOUR WORKOUTS
You don't necessarily need all 18 movements every time.
Pick the movements that prepare you for what you're training that day.
LEG DAY?
Spend more time on hips, ankles and legs.
UPPER BODY?
Spend more time on shoulders and thoracic mobility.
FULL BODY?
Run through the entire routine.
YOUR WARM UP SHOULDN'T EXHAUST YOU.
IT SHOULD PREPARE YOU.
MOVE.
GET WARM.
OPEN UP YOUR RANGE.
THEN GO TRAIN.
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🔥 FULL BODY DYNAMIC STRETCHING ROUTINE
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