Cougar Bondage! Dynamic warm up_ DYNAMIC STRETCHING

Good morning, firstly I just wanted to say I'm so proud of everyone who is smashing the New Year Who Dis Challenge workouts! We have our final workout for the week tomorrow and it's a Upper & Core BANGER! Now as much as I loveee training and loveee avoiding all kinds of responsibility, a good warm up and cool down is essential to maximise results and to minimise injury. I've received a lot of requests for my warm up routine and for general guidance with warming up before a workout. Before a strength/weight based workout I usually do around 5 minutes of light cardio (treadmill running, skipping etc) followed by a dynamic stretching routine Dynamic stretching is a sequence of active movements which makes joints and muscles to go through a full range of motion. Basically it is moving as you stretch. Ideally your dynamic stretches should mimic the movement patterns you will be using in your workout however general dynamic warm up exercises can assist in preparing your body for most physical activity.
There are a lot of benefits of dynamic stretching such as:
- Muscle activation
- Improved range of motion
- Improved body awareness
-Increased flexibility
A thorough warm up routine also lowers the risk of injuries sustained during the workout. Due to the nature of the movement in dynamic stretching, it is generally recommended that you perform these exercises prior to your workout/activity and perform static stretches (when the stretch is held in a position) post-workout.

Dynamic Stretching/Warm up Routine:

10 x Side Leg Sweeps (each leg)
- 10 x Front High Kicks (each leg)
- 20 x Frog Walk-in
- 10 x Hip Rotation (each way)
- 20 x Side Bends 10 x Sweeps
- 10 x Arm Circles (each way)
-12 x Arm Swings

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