5 Minute Active/Dynamic Warm-Up Stretch
Summary
TLDRIn this 'Juice and Toys' workout video, the host guides viewers through a dynamic warm-up routine designed to prepare the body for an effective workout session. The warm-up includes arm circles, chest swings, hamstring sweeps, quad stretches, and inner thigh stretches, all aimed at loosening up and increasing blood flow. The video also covers stretches for the hip flexors and hamstrings, as well as a full-body opener with a downward dog and plank position. The session concludes with a spine-opening movement to ensure readiness for any workout, particularly lower body exercises.
Takeaways
- 🏋️♂️ The video is a quick dynamic warm-up guide, designed to prepare viewers for their workout.
- 🔄 It starts with arm circles, beginning with small and then gradually increasing to larger movements to activate the shoulders.
- 🤸♀️ Chest swings are next, with a progression from small to large swings, followed by arm swings across to loosen up and warm up the chest area.
- 🦵 The warm-up includes hamstring sweeps with a focus on proper breathing and posture to ensure a good stretch.
- 🌐 Quadriceps are stretched by pulling the heel towards the glutes and alternating sides, with an option to use a wall for balance.
- 🧘♀️ Inner thigh stretches are performed with a wide base and a low hinge to target the adductors, suggesting hands on the ground for support if needed.
- 🏃♂️ The script mentions a runner stretch to target both hip flexors and hamstrings, alternating sides and emphasizing the importance of hip engagement.
- 🐾 Downward dog to plank transitions are included to activate the calves and core, preparing for plyometric exercises.
- 🧘♂️ The final stretch involves forearm attachments for spinal rotation, aiming to open up the T-spine and engage the core.
- 👍 The video encourages viewers to give a thumbs up if they find the stretch helpful and to check out more content on the channel.
- 📲 Viewers are directed to follow the hosts on Instagram for additional content and workouts.
Q & A
What is the purpose of the warm-up routine described in the script?
-The purpose of the warm-up routine is to prepare the body for a workout by loosening up muscles, increasing blood flow, and activating various muscle groups.
How long is the dynamic warm-up routine recommended in the script?
-The dynamic warm-up routine is recommended to be about five to seven minutes long.
What are the first exercises mentioned in the script for warming up the shoulders?
-The first exercises mentioned are tight arm circles forward, followed by gradually bigger arm circles to activate the shoulders.
What type of circles are suggested for warming up the shoulders, and in which direction should they be performed?
-Tight circles are suggested initially, both forward and backward, to warm up the shoulders.
How does the script suggest warming up the chest muscles?
-The script suggests starting with small chest swings and gradually increasing to bigger swings, including arm swings across the body.
What is the purpose of the hamstring sweeps exercise in the warm-up routine?
-The hamstring sweeps exercise is intended to stretch the hamstrings, engage the core, and improve flexibility in the lower body.
How should one perform the quad stretch in the warm-up routine?
-To perform the quad stretch, one should grab their ankle and pull the heel towards the glutes, then pull back and reach forward to stretch the quad muscles.
What is the focus of the inner thigh stretch in the warm-up routine?
-The focus of the inner thigh stretch is to target the adductor muscles by hinging at the hips and shifting weight from side to side.
What combination of stretches are suggested for warming up the hip flexors and hamstrings?
-The combination suggested includes the runner stretch with the foot up by the palm and pushing the hip down, followed by straightening the front leg and pushing back with the hips.
How does the script describe the downward dog to plank transition in the warm-up routine?
-The script describes shifting back from the downward dog position as far as possible to press through the ground, then shifting back to a plank position to activate the core.
What is the final movement in the warm-up routine, and what is its purpose?
-The final movement is an open-arm rotation with the forearms attached together, which aims to open up the spine and T-spine while keeping the core engaged.
Outlines
🏋️♂️ Dynamic Warm-Up Routine
This paragraph introduces a dynamic warm-up routine designed to prepare individuals for a workout. It begins with arm circles to activate the shoulders, followed by chest swings to open up the chest area. The warm-up then progresses to hamstring sweeps and quad stretches to loosen the legs, especially beneficial before a lower body workout. Balance and breath control are emphasized throughout the routine, with suggestions to pause the video for additional practice if needed.
🧘♀️ Full Body Stretching Sequence
The second paragraph continues the warm-up with a focus on the inner thighs and hip flexors, using a combination of lunges and runner stretches to target these areas. The sequence includes downward dog and plank positions to engage the core and activate the calf muscles. It concludes with a spine-opening rotation exercise, which is recommended as a comprehensive full-body stretch to enhance flexibility and prepare for a workout. The video encourages viewers to pause for practice and to follow the channel for more content.
Mindmap
Keywords
💡Dynamic Warm Up
💡Arm Circles
💡Chest Swings
💡Hamstring Sweeps
💡Quad Stretch
💡Inner Thighs
💡Hip Flexors
💡Downward Dog
💡Plank
💡T-Spine
💡Full Body Stretch
Highlights
Starting with tight arm circles forward to warm up the shoulders for upper body workouts.
Gradually increasing arm circle size to further activate the shoulders.
Performing tight circles backward to open up the shoulders and engage the core.
Transitioning to chest swings, starting small and gradually getting bigger to loosen up the chest muscles.
Incorporating arm swings across to further warm up the chest and upper body.
Moving on to hamstring sweeps with a straight leg to stretch and engage the hamstrings.
Pressing hips back and engaging the core during hamstring stretches for a deeper stretch.
Focusing on quad stretches by pulling the heel towards the glutes and alternating sides for balance.
Using a wall for support during quad stretches if balance is an issue.
Working on inner thigh stretches with a wide base and hinging motion to target the adductors.
Placing hands on the ground for support during inner thigh stretches if needed.
Adding a toe turn for an additional hamstring and adductor stretch.
Performing a runner stretch to target the hip flexors and hamstrings.
Alternating legs during the runner stretch for a comprehensive lower body warm-up.
Transitioning into a downward dog position to activate the calves and core.
Using a plank position to further activate the core and open up the shoulders.
Finishing with a full body stretch to open up the spine and prepare for a workout.
Encouraging viewers to pause the video and spend more time on stretches if needed.
Providing a complete dynamic warm-up routine for a pre-workout stretch to increase flexibility and blood flow.
Transcripts
[Music]
what's up everybody welcome back to
juice and toys and welcome back today we
are taking you guys through a quick
dynamic warm up about five to seven
minutes that's going to be perfect to
get you nice and warmed up before your
workout oh yeah all right let's get
right into it so first we're gonna start
with some nice tight arm circles forward
nice and tight here yep then we're gonna
gradually make bigger arm circles
forward okay just opening up the
shoulders especially if you have a nice
upper body day
let's get the shoulders nice and
activated
all right a few more here
now we'll go nice tight circles going
backwards
okay
and then gradually
work those big circles
gotta breathe through this too
that'll help to open you up as well oh
yeah
all right
cool okay now we're gonna take it into
the chest the same thing we're gonna
start with some small
chest swings and then we'll gradually
get bigger
got a big wingspan move out the way
good so we'll gradually get into bigger
swings here
and then we'll do some arm swings across
all right so crossing at the top
reach give yourself a nice big hug
again this is to help you loosen up warm
up get some blood flowing open the chest
oh yeah
okay a few more here
all right nice cool next we're going to
go into the hamstrings all right we're
going to do some hamstring sweeps you're
going to get your front leg nice and
straight heel into the dirt we're going
to sweep your hands through reach
towards the sky
and we'll switch sides
again try to breathe through these
press the hips back
so you feel a nice little hamstring
stretch at the back and try to engage
your core going down as well yes
all right we'll do a few more
you can spend as much time as you need
with each one of these oh yeah you need
to pause the video
pause it and then join us back all right
one more
all right now we're going to get into
the quads a little bit okay so what
we're going to do here is grab that
ankle and you want to pull your foot or
your heel as close to your glutes as you
can then we're going to pull back get a
nice stretch in the quad and then reach
forward all right so we're going to
alternate here
yes
if you have trouble with balance you can
use the wall just place your hand on the
wall yep pull
then we'll alternate sides
again if you need to spend a little bit
more time on some of these feel free to
pause the video yes do a few more reps
yep you want to make sure your quads are
nice and open especially after or before
a uh lower body workout yes
all right cool that's pretty good
now we're gonna go into the inner thighs
the adductors want to get a nice wide
base we're gonna hinge
so you feel a nice stretch in the inner
thigh okay we're gonna stay low pretend
you have a barbed wire above your head
want to stay low shift
to the other side yep okay
so if you need to put your hands on the
ground for support that's totally fine
too
okay so once you feel pretty good in
each okay we can get nice
and dynamic
on each side
[Music]
if you want to get into the hamstrings a
little more you can
turn that toe up just like that
and get into the addies
the addies
all right do a few more reps here
all right
that's good
[Music]
cool okay so now we're gonna get into
the hip flexors and hamstrings a little
more all right so we're gonna do a
runner stretch the foot up by the palm
and we're gonna push that hip down
all right
knee on the ground and reach up
okay
all right and then we're gonna
straighten that front leg and push back
with the hips all right so come back
down knee on the ground
reach up
and then back
so we'll alternate here for a few reps
okay so when you reach up try to keep
your hips forward yes that way you feel
a nice stretch
in the hip flexors
all right one more here reach up
yep and then pushing back you want to
keep that leg straight and really push
back into the hamstring all right now
we're going to switch sides
[Music]
the opposite leg forward drop that knee
and then reach up
[Music]
back
shift
hips forward
reach
down
this is a nice little combo stretch for
the lower body
nice little two in one here yeah that
you can do before
any workout but this is a good one that
we like to do for our lower body days
for sure
all right
one more
down the forward
reach
and back all right
cool
all right now we're gonna go into a
downward dog position
all right we're going to shift back
as far as we can try to press through
the ground okay we're going to get a
nice little active calf try to press
your heels to the ground
and then we'll shift back to that plank
squeeze your core
and then back yep so here you want to
try to press your chest towards your
thighs to really help
open up in the shoulders as well yes
there's a nice little full body opener
exactly getting your core turned on in
the plank yep this is good especially if
you're doing any plyo movements
this will help open up the caps
and get your core nice and activated
all right last one here
and then back
all right
last movement okay we're going to open
up the spine a little bit to make sure
we're good to go we'll attach our
forearms together get a nice little
rotation
boom
just like that help open up the t-spline
keep your core nice and engaged
all right then we're going to gradually
open those arms get a nice open swing
try to really breathe through this yep
all right
you might feel a cracker pop a couple of
them you know
should feel pretty good
and
that's it
you're good to go all right so it's a
nice little full body stretch that you
can do as a warm up to help open up the
muscles get some blood flowing before
your workout all right yeah so hopefully
you feel good to go attack a workout if
you like this stretch please give us a
thumbs up we have other stretches on the
channel so if you want more go check
that out and you can follow us on
instagram for more content at juice from
texas
cherelle and hopefully now you'll go get
in one of our awesome workouts
and we will see you guys at the next one
[Music]
you
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