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.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
High Knees / Butt Kicks (Dynamic Warm-Up)
20–30s each x 2 rounds
General pulse-raiser; stay light and controlled.
2
Front-to-Back Leg Swings
10–12 swings per side
Grow the arc gradually.
3
Lateral (Side-to-Side) Leg Swings
10–12 swings per side
Opens the hips in the frontal plane.
4
Arm Circles
10–15 each direction
Forward then reverse.
5
Walking Lunges (Dynamic)
8–10 per side
Tall torso, controlled descent.
6
World's Greatest Stretch
5–6 per side
Hits hips, hamstrings, and T-spine in one drill.

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