11 sources: 1 meta-analysis, 2 non-randomised trials, 5 randomised controlled trials, 3 systematic reviews

Flexibility · 5–10 min · before each training session

Dynamic Warm-Up (Pre-Workout)

Use dynamic drills, not long static holds, right before activity. Note the honest evidence: a warm-up prepares you to perform, but stretching's effect on lowering injury risk is limited and inconsistent: do this to move well, not as injury insurance.

How often: 3 sessions/week · trial frequency reported by the sources of the review summary this routine was written from (1 of 11 sources named by SR08.1 state one) · planning default: before each training session

When: before training, as the warm-up · stated by the review summary this routine was written from

SR08.1: “The […] claim in this corpus is comparative: dynamic stretching in warm-up does not carry the acute power/speed penalty attributed to prolonged static stretching.”

[…] marks our own earlier grade or verdict wording, removed from the quotation.

The timing is part of the practice: a swap should reconsider the time, not just the activity.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
High Knees / Butt Kicks (Dynamic Warm-Up)
20–30s each x 2 rounds
General pulse-raiser; stay light and controlled.
Slot: pre-activity preparation
Named by a Round-2 reviewAmount from the reviewObserved in 3 papers · 2–10 sets
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-activity preparation. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
10 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
40 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in duration and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Dynamic warm-up
Compared in the review
6 papers put it in this slot · dose in duration
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Evidence and how-to
Hold-relax
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
PNF stretching
Compared in the review
4 papers put it in this slot · dose in duration
Evidence and how-to
Static stretching
Compared in the review
39 papers put it in this slot · dose in duration
Evidence and how-to
Strap-assisted
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Vibration-assisted
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
2
Front-to-Back Leg Swings
10–12 swings per side
Grow the arc gradually.
Slot: pre-activity preparation
Named by a Round-2 reviewAmount from the reviewObserved in 7 papers · 2–15 reps
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-activity preparation. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
10 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
40 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in repetitions and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Dynamic warm-up
Compared in the review
6 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Hold-relax
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
PNF stretching
Compared in the review
4 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
39 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Strap-assisted
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Vibration-assisted
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
3
Lateral (Side-to-Side) Leg Swings
10–12 swings per side
Opens the hips in the frontal plane.
Slot: joint-specific ROM
Named by a Round-2 reviewAmount from the reviewObserved in 7 papers · 2–15 reps
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in repetitions and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
4
Arm Circles
10–15 each direction
Forward then reverse.
Slot: pre-activity preparation
Named by a Round-2 reviewAmount from the reviewObserved in 7 papers · 2–15 reps
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-activity preparation. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
10 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
40 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in repetitions and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Dynamic warm-up
Compared in the review
6 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Hold-relax
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
PNF stretching
Compared in the review
4 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
39 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Strap-assisted
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Vibration-assisted
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
5
Walking Lunges (Dynamic)
8–10 per side
Tall torso, controlled descent.
Slot: pre-activity preparation
Named by a Round-2 reviewObserved in 7 papers · 2–15 repsthe finding states duration, which this step does not carry; the finding states no reps for this.
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-activity preparation. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
10 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
40 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in repetitions and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Dynamic warm-up
Compared in the review
6 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Hold-relax
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
PNF stretching
Compared in the review
4 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
39 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Strap-assisted
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Vibration-assisted
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
6
World's Greatest Stretch
5–6 per side
Hits hips, hamstrings, and T-spine in one drill.
Slot: standalone mobility session
Named by a Round-2 reviewAmount from the reviewObserved in 7 papers · 2–15 reps
9 options for this requirement
These are the practices the completed Round-2 reviews name for standalone mobility session. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
4 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in repetitions and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
6 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Hold-relax
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Pilates
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
14 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Strap-assisted
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Yoga for flexibility
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to

Safety, and where each line comes from

22 product safeguard (app-authored)6 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Product safeguard (app-authored)Control range early; do not force cold end-range.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Anyone about to train or play sport.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Designed for generally healthy adults. Hypermobility, a recent injury or surgery, or a bone-density condition changes what is appropriate here.
Source silentThe sources behind this routine's finding report no contraindications or population restrictions.

Prerequisites

Product safeguard (app-authored)Written for beginner level. Equipment: mat, none. Warm up before the working sets, and learn each movement at a light load or short range before adding effort.
Source silentThe sources behind this routine's finding report nothing on prerequisites or starting level.

Hazards and adverse events

Product safeguard (app-authored)High Knees / Butt Kicks (Dynamic Warm-Up): Low-impact march option if joints are sensitive; warm up first.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Front-to-Back Leg Swings: Stay controlled; do not force end-range with momentum.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Lateral (Side-to-Side) Leg Swings: Keep the pelvis stable; avoid twisting the low back.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Arm Circles: Keep circles smooth; ease off with shoulder impingement pain.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Walking Lunges (Dynamic): Keep the front knee tracking over the foot; control the descent.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)World's Greatest Stretch: Move under control; keep the front knee stable during the rotation.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report no adverse events.

Progression and regression

Product safeguard (app-authored)High Knees / Butt Kicks (Dynamic Warm-Up): regress with March instead of jog; Reduce the tempo and progress with Increase the pace; Travel forward instead of in place.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Front-to-Back Leg Swings: regress with Reduce the swing height; Slow the tempo and progress with Increase the arc; Remove the hand support.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Lateral (Side-to-Side) Leg Swings: regress with Smaller arc; Slower tempo and progress with Increase the swing range; Add a light hip rotation.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Arm Circles: regress with Smaller circles; One arm at a time and progress with Larger circles; Add light weights or increase speed slightly.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Walking Lunges (Dynamic): regress with Shorten the step; Hold onto support and lunge in place and progress with Add an overhead reach; Add a trunk rotation over the front leg.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)World's Greatest Stretch: regress with Drop the rear knee to the floor; Reduce the rotation range and progress with Add a hamstring rock-back after the rotation; Flow continuously side to side.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report nothing on how to progress or regress it.

Stop conditions

Product safeguard (app-authored)Stop if you feel sharp pain, numbness, tingling or a pulling sensation in a joint rather than a muscle; stretch to mild tension, never through pain.
Source silentThe sources behind this routine's finding report no stop conditions.

When to seek supervision or clearance

Product safeguard (app-authored)Sharp or radiating pain during stretching, stop and consult a clinician.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Sudden loss of range of motion or joint instability, seek a physical therapist.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Numbness, tingling, or a recent injury, get medical clearance first.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Ask a clinician or physiotherapist before starting if you have a joint that dislocates, a recent injury or surgery, osteoporosis, or nerve symptoms in a limb.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.
Source silentThe sources behind this routine's finding report nothing on supervision or clearance.

How to do it

Dynamic drills are the modality the underlying finding is about: across a systematic review spanning about 125 acute-stretching studies, two further reviews, and a network meta-analysis of warm-up methods on lower-limb explosive strength, dynamic stretching in a warm-up did not carry the acute power and speed penalty attributed to prolonged static holds. That result is comparative - which kind of stretching, not how many minutes of it - and the same finding notes that once a full task-specific warm-up is in place, the incremental effect of the stretching component narrows. The 8 minutes and this particular set of drills are a design choice, not a research-backed number, and the review summary this routine was written from speaks to preserved power and speed, not to preventing injury.

Open with the pulse-raiser: light high knees and butt kicks on the balls of the feet, staying controlled. March instead of jogging if your joints are sensitive.
Leg swings start small and grow: hold a wall, let the arc build across the set, and stop short of throwing the leg into end range on momentum. On the side-to-side version keep the pelvis stable so the swing isn't coming from the low back.
Arm circles go small to large, forward then reverse; ease off if you get pinching in the shoulder.
Walking lunges and the World's Greatest Stretch are the range-builders - tall torso, controlled descent, front knee tracking over the foot, and deliberate through the rotation rather than fast.
Control the range early and don't push cold end-range; the later drills should be bigger than the first ones.
A rushed two-minute version is a partial warm-up, not the full sequence.

5–10 min of dynamic drills before activity

The evidence behind this practice doesn't establish a dose-response relationship, so this specific frequency and duration is a reasonable design choice, not a research-backed number.

What the evidence says

The evidence is inherited from the practice this routine implements. Any duration is allowed; the label shows where you land against the studied dose.

This practice is one way to carry out what the sources on the concept entry (phys.flexibility.static-vs-dynamic) studied: dynamic stretching and static stretching in a warm-up, with explosive performance such as sprint and jump as the outcomes. Those sources are three systematic reviews (Behm 2016, Yamaguchi 2014 with 137 studies, Opplert 2018), a meta-analysis of 35 studies (Li 2023), and randomised and non-randomised trials. Their conclusions are not yet recorded in this library, so this entry states no effect of a dynamic warm-up on performance and no comparison with static stretching. The full account, source by source, is on the concept entry this practice links to (phys.flexibility.static-vs-dynamic).

Key sources

systematic reviewAcute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.David G. Behm, A. Blazevich, A. Kay, M. McHugh (2016) · Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme · 10.1139/apnm-2015-0235 · full text

randomised controlled trialDynamic stretching is effective as static stretching at increasing flexibilityJohn M. Coons, Colleen E. Gould, Jwa-Kyung Kim, R. Farley, J. Caputo (2017) · Journal of Human Sport and Exercise · 10.14198/jhse.2017.124.02 · full text

randomised controlled trialNo Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic PerformanceA. Blazevich, N. Gill, T. Kvorning et al. (2018) · Medicine & Science in Sports & Exercise · 10.1249/mss.0000000000001539 · full text

Each source is shown by its own study design.

11 sources: 1 meta-analysis, 2 non-randomised trials, 5 randomised controlled trials, 3 systematic reviews

Agreement: Direction recorded for 0 of 11 sources; not yet recorded for the rest.
The claim's outcome: Outcome not yet recorded
Certainty: No source states a certainty rating.

What each source measured and concluded (11)

systematic review · 2016

Behm et al. (2016) — Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.

How it was read: read in full text

randomised controlled trial · 2017

Coons et al. (2017) — Dynamic stretching is effective as static stretching at increasing flexibility

How it was read: read in full text

randomised controlled trial · 2018

Blazevich et al. (2018) — No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance

How it was read: read in full text

randomised controlled trial · 2013

Bishop et al. (2013) — Effects of static stretching following a dynamic warm-up on speed, agility and power

How it was read: read in full text

systematic review · 2014

Yamaguchi et al. (2014) — An optimal protocol for dynamic stretching to improve explosive performance

How it was read: read in full text
What the review says it includes: systematic review
Studies and participants, as stated: N = not reported participants across 137 studies

systematic review · 2018

Opplert et al. (2018) — Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature

How it was read: read in full text

randomised controlled trial · 2025

Aouadi et al. (2025) — Superiority of Dynamic Stretching over Static and Combined Stretching Protocols for Repeated Sprint Performance in Elite Male Soccer Players

How it was read: read in full text

meta-analysis · 2023

Li et al. (2023) — A systematic review and net meta-analysis of the effects of different warm-up methods on the acute effects of lower limb explosive strength

How it was read: read in full text
What the review says it includes: systematic review and meta-analysis
Studies and participants, as stated: N = [not reported] participants across 35 studies

non-randomised trial · 2008

Winchester et al. (2008) — Static Stretching Impairs Sprint Performance in Collegiate Track and Field Athletes

How it was read: read in full text

randomised controlled trial · 2017

Stuart et al. (2017) — Dynamic Warm-up Duration Does Not Influence Vertical Jump Performance

How it was read: read in full text

non-randomised trial · 2009

Taylor et al. (2009) — Negative effect of static stretching restored when combined with a sport specific warm-up component.

How it was read: read in full text

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