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Dynamic Stretch

Dynamic stretches (after rolling out) for every workout

Complete entire sequence twice—about 5 to 7 min

Arms

Arm circles

(in opposite directions x 5)

Helicopter arms (x 5)

(both upright and bent at waist)

Legs

Leg swings (x 3 to 5)

(L/R, across body, and front-to-back)

Hips and twist

Sumo weight shift (x 3)

Spiderman weight shift (x 3 R/L)

(over to top of foot, stretch ankle)

Spiderman roll-out (x 3 R/L)

Full body

Lunges (x 20 yards)

Skip (for 20 yards)