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Full Body Dynamic Warm-up

Home | Single Workout | Beginner: 20 exercises

This workout is a full-body stretching routine designed to improve flexibility and reduce tension throughout the body. Each stretch targets specific muscle groups, and together they work synergistically to enhance overall mobility and prevent injury. With 20 stretches and only 20 seconds per stretch, this routine is efficient and ideal for those with a busy schedule or as a complement to other training programs. The sequence of stretches begins with the neck and progressively moves through the shoulders, arms, chest, back, hips, legs, and ankles, ensuring a balanced approach to flexibility training. It's suitable for both beginners and advanced individuals looking to maintain or improve their range of motion.

Starting at the top with the Neck Circle Stretch, the routine begins by loosening up the cervical spine and then progresses to include Arm Circles and Back Slaps Wrap Around Stretch for the shoulders. The Across Chest Shoulder Stretch and Above Head Chest Stretch provide a nice opening for the anterior upper body. As you work your way down, attention is given to the arms and wrists with Circles Elbow Arm and Wrist Circles. The lower body receives comprehensive mobility work, starting from the hips with the Hip Circles Stretch, moving through to the ankles with Ankle Circles. To ensure the inner and outer thighs are not neglected, the Abduction Of One Leg Flexion Stretch and Adductor Stretch are included.

The routine also offers deeper stretches such as the All Fours Squad Stretch, Armless Prayer Stretch, and the Backward Abdominal Stretch that help to release tension in the lumbar spine and improve posterior flexibility. Towards the end, the Cat Stretch and Ceiling Look Stretch are great for improving spinal mobility, while the Chin-to-chest Stretch helps release neck tension. Muscle-specific stretches like the Crossover Kneeling Hip Flexor Stretch, Iron Cross Stretch, and the Boat Stretch are designed to target often tight muscle groups, providing relief and improving range of motion. Remember to perform each stretch gently, without bouncing, and to breathe deeply, increasing the stretch as you exhale. Regularly including this routine in your fitness regimen can lead to long-term benefits in flexibility, posture, and overall well-being.

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  • #Exercise / Sets
    1Neck Circle Stretch1 set • :20.
    Neck Circle Stretch
    2Arm Circles1 set • :20.
    Arm Circles
    3Back Slaps Wrap Around Stretch1 set • :20.
    Back Slaps Wrap Around Stretch
    4Across Chest Shoulder Stretch1 set • :20.
    Across Chest Shoulder Stretch
    5Above Head Chest Stretch1 set • :20.
    Above Head Chest Stretch
    6Circles Elbow Arm1 set • :20.
    Circles Elbow Arm
    7Wrist Circles1 set • :20.
    Wrist Circles
    8Hip Circles Stretch1 set • :20.
    Hip Circles Stretch
    9Ankle Circles1 set • :20.
    Ankle Circles
    10Abduction Of One Leg Flexion Stretch1 set • :20.
    Abduction Of One Leg Flexion Stretch
    11Adductor stretch1 set • :20.
    Adductor stretch
    12All Fours Squad Stretch1 set • :20.
    All Fours Squad Stretch
    13Armless Prayer Stretch1 set • :20.
    Armless Prayer Stretch
    14Backward Abdominal Stretch1 set • :20.
    Backward Abdominal Stretch
    15Boat Stretch1 set • :20.
    Boat Stretch
    16Cat Stretch1 set • :20.
    Cat Stretch
    17Ceiling Look Stretch1 set • :20.
    Ceiling Look Stretch
    18Chin-to-chest Stretch1 set • :20.
    Chin-to-chest Stretch
    19Crossover Kneeling Hip Flexor Stretch1 set • :20.
    Crossover Kneeling Hip Flexor Stretch
    20Iron Cross Stretch1 set • :20.
    Iron Cross Stretch

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