Before a workout you should do dynamic stretches to help warm up your body. Lunges are a good stretch for your quads, gluteus, and hamstrings. Start by doing 10-15 before your workout.
Another pre workout stretch is high knees. Start with your feet together. Jog in place while bringing your keens as high as possible. This will stretch your hamstrings, ankles, calves, and quads.
Butt kicks are a great dynamic stretch. Start with your feet together and run in place while kicking your feet back. This will stretch your thighs, hamstrings, and warm up your cardiovascular system.
Waist rotations are great for warming up your core and stretching your sides and back. With your arms out to your side slowly rotate your waist and upper body from one direction to the other.
To stretch your upper back, shoulders, and arm before your workout try arm circles. Stand with your arms stretched out. Rotate your arms in wide circles going above your head and down by your side.
After your workout static stretches will help improve your flexibility. For the hamstring stretch tuck one foot by your other knee. With your other leg outstretched reach towards your toe.
The butterfly stretch is perfect for stretching your hips and thighs. With your feet close to your body gently let your legs drop stretching your thighs. Lean forward to incorporate your back.
After a workout stretch your calves by standing close to a wall. With one leg forward and one backward lean closer to the wall and squat down a little. This will stretch your calves and legs.
Post workout don't forget to stretch your shoulders. Cross one arm over your body and pull it close to your chest with the other. This will stretch your upper back and shoulders.
For our last static stretch bring one arm behind your head and gently pull it backwards with your other. This stretches your shoulder and triceps. To incorporate your abs and sides lean to one side.
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