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Dynamic (pre) & Static (post) Stretching
General
Beginner
None
Plan Details
The Dynamic (pre) & Static (post) Stretching routine by sharpe12 is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Dynamic Pre-Lift
Est. 40 min
15 exercises
Joint Rotations (stretch)
1 Set x 1 Rep
Neck Mobility (stretch)
1 Set x 30 Reps
Shoulder Circles (stretch)
1 Set x 20 Reps
Side Bends (stretch)
1 Set x 10 Reps
Hip Circles & Twists (stretch)
1 Set x 30 Reps
Knee to Chest w Calf Raise opp Foot (Stretch)
1 Set x 10 Reps
Cowboy Hip Swing (stretch)
1 Set x 10 Reps
Leg swing (stretch)
3 Sets x 10 Reps
Lunge with a Twist (stretch)
1 Set x 10 Reps
Ankle Mobilizer (stretch)
1 Set x 20 Reps
Ankle Bounce (stretch)
1 Set x 10 Reps
Hip Stretch w Twist (stretch)
1 Set x 10 Reps
Half Squat (stretch)
1 Set x 10 Reps
Cross Body Reach (stretch)
1 Set x 10 Reps
Alternating Glute Pull-Up (stretch)
3 Sets x 10 Reps
Day 2
Static Post-Lift
Est. 20 min
10 exercises
Standing Hamstrings (stretch)
1 Set x 10 Reps
Doorway Biceps (stretch)
1 Set x 10 Reps
Forearm Wrist (stretch)
1 Set x 10 Reps
Standing Calve on Wall (stretch)
1 Set x 10 Reps
Wall Chest (stretch)
1 Set x 10 Reps
Standing Lat (stretch)
1 Set x 10 Reps
Cross Chest Deltoid (stretch)
1 Set x 10 Reps
Standing Quad (stretch)
1 Set x 10 Reps
Standing Traps (stretch)
1 Set x 10 Reps
Behind Back Deltoid (stretch)
1 Set x 10 Reps
