dynamic stretching routine 


Part 1: on floor dynamic mobility 

10x cat cow 

6-8x cobra  L R spine rotation

10x supermans  

10x knee tuck rollouts 

10x lying windshield wipers 

5@ worlds greatest stretch (don’t do if there is mobility already in the programme) 

10x 90/90  

5@ leg whip and glute stretch 

10x iron cross 

10x kneeling glute kickbacks (focusing on engaging glute and hip flexor) 

10@  thorasic book opens 

Part 2- on feet dynamic mobility: 

10-12x plantar flexion forward walk+ arm circles forward 

10-12x dorsiflexion walk forward + arm circles backwards 


Anterior chain: 
10-12x walking knee hug to standing pigeon pull 

10-12x walking hip flexor stretch 

3x 10 s each side hip flexor stretch (focus on engaging glute) 

10x forward lunge + rotation (focusing on rom and hip ext) 

10x scorpions 

Posterior chain: 

12x full downward dog alt  calf stretch 

10x lateral  squat 

10-12 x walking hamstring sweep 

10-12x walking single leg rdl 

10-12x ea forward- back leg swings 

10-12x ea side to side  leg swings

general