6-Minute Dynamic Stretch Routine for Leg Day Warmup

6 MIN DYNAMIC STRETCH ROUTINE – PERFECT LEG DAY WARMUP

Why Warmup Is Essential

Warming up properly before any workout session is crucial as it can make a significant difference in your performance and mobility. Additionally, it helps reduce the risk of injury, which is something we all want to avoid. When hitting the gym, I always make sure to spend 5 to 10 minutes on a low-intensity steady-state cardio exercise before diving into my leg day routine.

The Benefits of Dynamic Stretching

One of the best ways to prepare your lower body for an intense workout is by incorporating a dynamic stretching routine. Dynamic stretches involve continuous movement that mimics the actions you’ll perform during your workout. This not only increases blood flow to the muscles but also improves their flexibility and range of motion.

1. Ground Sweeps

Let’s start our dynamic stretch routine with ground sweeps. Begin by standing straight with your feet shoulder-width apart. Lower your body into a squatting position while keeping your back straight. Touch the ground with your right hand while simultaneously lifting your left arm above your head. Alternate between sides, repeating the movement for about 30 seconds. This exercise helps to engage your lower body muscles and improve hip mobility.

2. Asian Squat Stretch

Next, we have the Asian squat stretch. Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward. Lower your body into a deep squat while keeping your heels on the ground. Rest your elbows on the inside of your knees, pushing them outward gently. Hold this position for about 20 seconds to stretch your hips, lower back, and ankles.

3. 90-90 Hip Stretch

Moving on, we have the 90-90 hip stretch. Sit on the ground with your right leg bent at a 90-degree angle in front of you and your left leg bent at a 90-degree angle behind you. Place your hands behind you for support and gently lean forward, feeling the stretch in your hips. Hold this position for about 20 seconds before switching to the other side. This exercise targets your hip flexors and glutes, priming them for the upcoming leg-focused workout.

4. Frog Push Back

Now, it’s time for the frog push back. Start by getting into a push-up position with your hands directly under your shoulders and your feet wider than hip-width apart. Lower your chest towards the ground, keeping your elbows close to your body. As you push your chest back up, slowly move your hips backward, pushing them towards your heels. This movement stretches your inner thighs, hips, and lower back, preparing them for the leg exercises to come.

5. Thread The Needle Variation

For this stretch, begin in a tabletop position on the ground with your hands directly under your shoulders and your knees under your hips. Reach your right arm under your left arm, threading it through the space between your left arm and left knee. Lower your torso towards the ground, feeling the stretch in your upper back and shoulders. Hold for about 10 seconds before switching sides. This exercise helps release tension in the upper body, improving posture and mobility.

6. Thread The Needle Variation (Legs)

Similar to the previous stretch, start in a tabletop position, but this time we’ll focus on the lower body. Extend your right leg to the side, keeping the knee bent at a 90-degree angle. Thread your left foot through the space between your right leg and your left arm. Gently lower your torso towards the ground, feeling the stretch in your glutes and outer thighs. Hold for about 10 seconds before switching sides. This exercise targets the hips and promotes better flexibility.

Remember, warming up is essential for any workout routine. Incorporating dynamic stretches like these into your leg day warmup will help you get the most out of your session while minimizing the risk of injury. So, whether you follow my workout schedules or create your own, be sure to prioritize your warmup routine—it’s a game-changer!

Disclaimer: Before engaging in any exercise routine, it’s always advisable to consult with your doctor. The information provided in this article is for general informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always exercise safely and seek guidance from a fitness professional to ensure proper form and technique. TRAIN WITH GAINSBYBRAINS will not be held responsible for any injuries or harm resulting from the use of this information.

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