If you’re in for a longer workout like a run, bike, or interval training workout, incorporating a dynamic stretching routine can have many benefits. It’s time to say goodbye to the days of “skipping the warm up” and if you are into your fitness for the long haul, you should definitely warm up.

Here are a few benefits to adding dynamic drills (rather than static, stretching holds) and warm ups to your workout routine:

    • Warms up muscles throughout the body, especially larger muscle groups
    • Begins to open up capillaries for increased blood flow of exercise
    • Prepares joints with lubrication to take on greater impact than normal daily activities
    • Improves circulation
    • Improves range of motion, flexibility and coordination

Here are just a few ideas to get you started with some simple, yet effective dynamic drills for your next workout:

Walking figure four stretch – Targets the glutes, quads and addresses some balance

A and B skip variations – Activates hip flexors, hamstrings, calves, quads and glutes; addresses coordination and great preparation for running

Inchworms – Great core activation and strengthening, also gets arms and shoulders beginning to stabilize using no equipment. Also provides stretching for the hamstrings at top of stretch

High Knees & Butt Kicks (with or without resistance band) – Glute, hamstring, quad, calf activation, but also great way to increase circulation and heart rate before a long workout

Mountain Climbers – Core activation while arms and shoulders prepare for stabilization. Hip flexors begin to open up through range of motion of dynamic movement

Come drop in to try a class with us at CrossFit Des Plaines! Your coaches will incorporate some of these dynamic warm ups in your classes, as well as be sure you can be fully prepared for your WOD or “workout of the day”. Book your FREE Get Fit Start here.