Strength and Conditioning – June 2016


For the longest time we were told that static stretching was the proper way to loosen up our muscles prior to training or competition. However, we are now aware of the use of dynamic stretching and how this is now heavily advocated as a far more beneficial warm up exercise in order to maximize performance.

“The effectiveness of your warm up can not only affect the likelihood of injury, but also directly impacts your ability to perform to your maximum ability. As such, dynamic stretching plays a major role in maximizing your performance levels and should be a key part of any warm up.”

 Key benefits of dynamic stretching:

1: Dynamic stretching: means your body is still continuously moving, even while stretching. The purpose of warming up is to prepare your muscles. You need to increase your muscles core temperature and dynamic stretching can accomplish this. If you put 5-10 minutes aside before your working out to do static stretching, this can lead to your muscles’ core temperature dropping. Although your muscles may be stretched and feel loose, they will actually be less elastic and not as powerful.

2: Dynamic stretching will prepare your muscles in a sport specific way. While static stretching warm up may loosen off the muscles, it has really has no relevance to what you are actually about to perform. Whether you are preparing for a basketball game or just going for a run. Your body needs to be prepared for the intensity of whatever workout is ahead.Warming up with dynamic stretching will prepare your body for the different types of movement that will be performed at game time.

3: Dynamic stretching gets you mentally prepared for the game ahead. A static stretching warm up is more relaxing then anything else. This can trick your body into a relaxation mode and can be a difficult transition from rest period into competitor mode.

4:  Dynamic stretching helps to improve the range of motion around your joints. This will help reduce the chances of injury. Over time this will improve your performance and maximize your movements due to the increase in flexibility of your joints.

It is clear that dynamic stretching over powers static stretching when preparing for any type of work out. This is should became a part of your workout routine.  A warm up not incorporating dynamic stretching does not fully prepare the muscles for the task ahead, and can potentially inhibit your performance.

Dynamic Warm Up Example

June Fitness Challenge – 30 Days of Lunges (Total, not each leg)







3 sets
20 squats
10 jump knee tucks
20 mountain climbers
10 push ups
20 second elbow plank
40 lunges
10 sit ups
10 leg lifts
10 reverse crunches
Rest up to 2 minutes

Sit ups

3 sets
30 jumping jacks
20 squats
10 sit ups
10 planks with rotation
10 planks to elbows
6 push ups
12 mountain climbers
Rest up to 2 minutes

No push up burpees
Shoulder taps

3 sets
24 high knees
24 squats
24 mountain climbers
10 push ups
10 shoulder taps
10 plank jump ins
12 reverse crunches
12 sit ups
24 flutter kicks
Rest up to 2 minutes

12 min AMRAP (as many rounds as possible)
10 no push up burpees
20 squats
10 no push up burpees
10 push ups
10 no push up burpees
10 sit ups

3 sets
10 plank jacks
8 plank leg raises
8 plank jump ins
10 mountain climbers
5 jump knee tucks
10 lunges
5 push ups
10 knee to elbow
10 jumping jacks
10 leg raises
10 squats
10 high knees
Rest up to 2 minutes

12 minute AMRAP (as many rounds as possible)
50 high knees
5 burpee tuck jumps
50 punches
30 tuck jumps
5 push up + plank jump in (perform a push up then jump your feet in and out before the next push up)
10 sit ups

3 sets
50 jumping jacks
40 high knees
30 mountain climbers
20 squats
10 plank jump ins
Rest up to 2 minutes

8 minute AMRAP (as many rounds as possible)
6 push ups
6 sit ups
10 lunges (5 each leg)