DYNAMIC FLEXIBILITY

Forward Lunge Forearm to Instep w/Seated hamstring Stretch

Preparation: (actively stretches hip flexors, quads,

gluteus, hamstrings)
Step 1
1. From a standing with your chest up belly
button in and shoulders back position
“Perfect Posture”
Movement:

1. Step forward with an exaggerated

lunge with the right leg,
Step 2
2. Placing the support hand to the floor and
driving the elbow to the instep of the
front leg and knee to the ceiling, and
3. Pull your toe toward the shin.
4. Drive through the front heal, squeeze the
glute , and return to the standing position
Step 3 5. Continue moving forward and repeat the
steps with the opposite leg forward.

Quadriceps Stretch with Forward Reach

Preparation: (stretches and activates quadriceps,
hip flexors, hamstrings)

1. From a standing with your chest up belly

button in and shoulders back position.
“Perfect Posture”
Step 1
Movement:

2. Grab your right ankle and reach forward

with your left hand pulling the right leg
back and keeping your shoulders in line
with your hips.
 Movement (Continued)

3. Return to the upright position,

4. Drop your right leg, take a couple short
Step 2 steps, and proceed with the left leg.
5. Proceed forward for approximately 10
repetitions.

Reverse Lunge with Twist

Preparation: (stretches Hips, lower back; activates

quads, gluteus, hamstrings)
Step 1
1. Start standing upright with arms elevated to
shoulder level and your shoulders retracted
(shoulder blades squeezed together at all
times).
Movement:

1. With your feet together step back into the

lunge position with your right leg.
2. Slightly arching your back twist your torso
Step 2 toward your left (front) leg keeping your chest
high and shoulders together. Do not allow the
arms to cross the body.
3. As you twist back and rotate squeeze the
glute (butt) of the back leg. Push back and out
of that position thru the front heel into the
next backward lunge.
4. Repeat for approximately 8-10 repetitions.

Walking High Knee Pulls

Preparation: (stretches gluteus and activates calves)

1. Starting in the standing position "Perfect

Posture".

Step 1 Movement:

2. Grab your right knee and pull it toward your

chest while pulling the toe to the shin, and
elevating with a calve raise of the straight leg.
3. Keeping the chest high drop the right leg, take
a couple short steps, and proceed with the left
leg continuing forward for about 10 pulls.
Lateral Lunge and Turn
Preparation: (stretches inner thighs; actives butt or
glutes)

1. Beginning in a spread stance, feet outside

Step 1
shoulder’s width and toes pointed forward.

Movement:

2. Shift your weight to your right leg sitting back

and allowing all weight to be distributed on
Step 2 the right heal and keeping the left knee
straight.
3. While keeping the chest high and shoulders
retracted (squeezed together), drive through
the right heal and squeeze the right glute to
the standing position.
4. (optional)Dive off the right heal turning the
body to face the opposite direction.
5. Repeat to the left and then turn the body
continuing the process.
Drop Lunges

Preparation: (stretches external hips and glutes)

Step 1
1. Standing in perfect posture with feet
approximately shoulders width apart.

Movement:

1. Take a step back and behind with the right leg,

across the back side of the left while keeping
the shoulders square, placing the opposite
hand on your knee to pull the shoulder
Step 2 forward.
2. Drop the right knee just above the floor
approximately 2 feet behind the left leg into a
squat and keeping your right (front) heel to
the ground.
3. Drive up and out of that position through your
front, left heal and squeeze your glutes.
4. Repeat alternating right to left side.
Hand Walks

Preparation: (stretches hamstrings, hip

flexors, abdominals, calves; activates core,
calves, shoulders)

1. Start out standing with your legs

straight and your hands on the
floor.

Movement:
Step 1 Step 2
2. While keeping your legs straight
and you belly button drawn in walk
the hands out.
3. (Optional) ¾ of the way out downs
slowly lower your shoulders to the
floor as would the downward
movement of a shoulder
press/push up.
4. With the elbows extended dip the
Step 3 hips to the floor pulling the belly
Step 4
button in to stretch the abs and
(Optional Pushup) hips.
5. Then drive your hips to the ceiling
keeping the knees and elbows fully
extended.
6. Still keeping the legs straight begin
to walk your feet toward your
hands with "ankle steps" until your
knees feel they have to bend (do
not bend the knees) and repeat the
process.

Step 5 Step 6
Forward Lunge w/ Atlas Stretch

Preparation/Movement:

1. Lunge forward
2. Turn the upper torso toward the
Step 1 bent or front knee looking and
reaching back as if you were
holding the "atlas ball".
3. Be sure to maintain balance and
proper form in the lunge position
keeping the front knee over the
heel preventing the body to lean
forward with momentum
4. Return to the starting/standing
position by driving through the
Step 2 front heal and repeat the process
to the opposite side and continue
for approximately 8-10 reps.

Preparation: (improves lower

Hip Rotations Variation 1 body/torso rotation, stretches lower
back; activates core)

1. Start out lying on your back on

the floor with your arms
Step 1 extended to the sides at
shoulder level and the palms
facing the floor.
2. Elevate your knees and bend
them 90 degrees. Pull your
belly button to your spine and
Step 2 be sure that your back is flat
to the floor in the starting
position.
Movement:

3. Inhale and twist your bent

knees to the right until they
reach the floor while keeping
the shoulders and torso in
contact with the floor.
4. As you return to the
middle/starting position
exhale drawing the belly
button in and flattening the
back, then twist to the left.
5. Repeat approximately 10
times.
Hip Rotation Variation 2
Preparation:

1. Start out lying on your back on

Step 1 the floor with your arms
extended to the sides at
shoulder level and the palms
facing the floor.
2. Elevate your legs with the
knees fully extended. Pull
your belly button to your
spine and be sure that your
Step 2 back is flat to the floor in the
starting position.

Movement:

(Same as variation 1)

Scorpion
Preparation: stretches hips thru
abdominals to shoulders; activates
glutes and spinal flexors)

1. Lie Face Down on the floor,

Step 1
arms & shoulders extended to
the sides in constant contact
to the floor.

Movement:

1. Drive your Right heal to the

Step 2 ceiling simultaneously
squeezing your glutes
2. Cross over to reach for your
right hand as you keep your
right hip glued to the floor.
3. Alternate legs.
Calve Stretch
Preparation/ Movement: (stretches
calves)

Step 1 1. From the push up position place

your right foot over your left heal
as you are on the ball of your foot.
2. Drive you left toes to your shin
and heal to the floor with you
right foot. Hold for a 10-15sec
count and switch.
3. Repeat 2 times each.

Sumo Squats Preparation/ Movement: (stretches

gluteus, hamstrings, lower back; activates
quads, glutes, hamstrings)
Step 1
1. Stand tall with your feet externally
rotated outside your hips.
2. Bend at the waist, grabbing under
the toes, and pulling your hips
down to your ankles, with your
chest up high and head looking
forward.
3. Driving through the heels, tuck
Step 2
your chin and try and straighten
the legs while holding your toes,
contracting (flexing) the quads,
and firing the glutes.
4. Repeat this squatting movement
up and down for approximately 10
reps.
5. If you feel pressure on the fingers
then you are doing it wrong and
not driving through the heals and
isolating the quads and glutes.
 Summary
A Dynamic Flexibility program is designed to improve the athlete’s or client’s flexibility
throughout all planes of movement:

 Frontal (front and back)

 Sagittal (right/left)
 and Transverse (twisting)

As well as “dynamically” prepare his/her nervous system for the workouts/or activities that are
to take place. This series of dynamic movements increases your core temperature, prepares the nervous
system for physical activity and strengthen your body. Throughout the routine the heart rate will
increase and force blood to the working muscles.

Nearly everyone, including professional athletes, has at least one muscle group that’s completely
shut off, preventing the body from moving properly. This can cause other areas of the body to
compensate for those weakened or inactive parts of the body, which ultimately leads to injury.

An example of this would be the small muscles of the hips, the gluteus medius, which if not
activated will lead to lower-back problems, knee pain, and groin strain. It’s as if someone flipped the
circuit breaker, cutting off power to these little muscles. With a dynamic warm-up/flexibility program, it
takes only a day or two to for the nervous system to reactivate these inactive areas. These exercises,
which require no equipment, enable your body to recall those movement patterns that perhaps haven’t
been used since childhood.

By strengthening muscles in this new range of motion, you stabilize all the tiny muscles around
your joints that help hold the joints together. This will in turn improve posture and performance, as well
as decrease the athlete’s potential for injury.

As opposed to a traditional warm-up, the dynamic warm-up/flexibility program actually makes

you stronger and helps yield long-term flexibility gains. You’ll actively elongate your muscles in a series
of movements, which can improve balance, mobility and stability. This program can be used by all ages
and fitness levels with the proper modifications.