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Dynamic Stretch

3 min 30 sec4 movesWarm Up & Cool Down
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Circuit 1

  • Side Leg Swings

    Side Leg Swings

    60s

    How to do it
    1. Stand tall facing a wall or sturdy support, holding on for balance.
    2. Swing one leg out to the side, then back across the front of your body.
    3. Keep your torso tall and your standing leg slightly soft.
    4. Let the swing grow gradually as the hip loosens.
    5. After half the time, switch sides.
  • Arm Swings

    Arm Swings

    45s

    How to do it
    1. Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
    2. Swing both arms forward and up to shoulder height.
    3. Let them swing back down and behind you in a smooth arc.
    4. Find an easy rhythm and let the momentum carry the motion.
    5. Keep the swing controlled rather than forced.
  • Walking Lunges with Twist

    Walking Lunges with Twist

    60s

    How to do it
    1. Stand tall with your feet hip-width apart and your hands at your chest or out in front of you.
    2. Step forward into a lunge, lowering until both knees bend toward ninety degrees.
    3. Rotate your torso gently toward the front leg.
    4. Return to center, then push up and step forward into the next lunge.
    5. Continue walking forward, alternating which leg leads.
  • Torso Rotations

    Torso Rotations

    45s

    How to do it
    1. Stand with your feet shoulder-width apart and your arms relaxed or crossed at your chest.
    2. Rotate your upper body smoothly to one side.
    3. Let your gaze follow the turn while your hips stay facing forward.
    4. Return through center and rotate to the other side.
    5. Keep the motion slow and controlled.