{"id":126,"date":"2013-03-11T11:34:31","date_gmt":"2013-03-11T18:34:31","guid":{"rendered":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/?page_id=126"},"modified":"2013-03-11T12:23:43","modified_gmt":"2013-03-11T19:23:43","slug":"dynamic-stretching","status":"publish","type":"page","link":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/sample-programs\/flexibility-training-workout-beginner\/dynamic-stretching\/","title":{"rendered":"Dynamic Stretching"},"content":{"rendered":"<p style=\"text-align: center;\">This is an example dynamic stretching routine which should be performed after an adequate warm up period. NOTE: This dynamic workout should only be done after a warm up and precedes to a general performance workout, dynamic stretching prior to each exercise should relate directly to the workout being performed.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Movement Performance- Each Performed for 10 Yards and Return<\/strong><\/span><\/p>\n<ul>\n<li>Forward Skip Out (Hands by Side)<\/li>\n<li>Forward Skip Out (Hands in Front- Up and Down)<\/li>\n<li>Forward Skip Out (Hands to the Side- Up and Down)<\/li>\n<li>Forward Skip Out (Hands in Front- Side to Side)<\/li>\n<li>Side Skip Out (Hands by Side)<\/li>\n<li>Side Skip Out (Hands in Front- Up and Down)<\/li>\n<li>Side Skip Out (Hands to the Side- Up and Down)<\/li>\n<li>Side Skip Out (Hands in Front- Side to Side)<\/li>\n<li>Carioca (Hands in Front- Side to Side)<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>Movement Performance- Specific Zones<\/strong><\/span><\/p>\n<ul>\n<li>Hip Crossover (8 Per Side)<\/li>\n<li>Achilles Stretch (4 Per Side, 4 Second Hold)<\/li>\n<li>Knee Hug Lunge (8 Per Side)<\/li>\n<li>Inverted Hamstring (5 Per Side, 3 Second Hold)<\/li>\n<li>Back Lunge and Twist (8 Per Side)<\/li>\n<li>Leg Cradle (8 Per Side)<\/li>\n<li>Lateral Lunge (8 Per Side)<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>Movement Performance- Accelerations<\/strong><\/span><\/p>\n<ul>\n<li>Falling Start- Coast Through (10 Meters 2x)<\/li>\n<\/ul>\n<ul>\n<li>Parallel Stance Acceleration\n<ul>\n<li>Set 1- Coast Through<\/li>\n<li>Set 2- Full Stop<\/li>\n<li>Set 3- Stop, and Return Back<\/li>\n<\/ul>\n<\/li>\n<li>Split Stance Acceleration\n<ul>\n<li>Set 1- Coast Through<\/li>\n<li>Set 2- Full Stop<\/li>\n<li>Set 3- Stop, and Return Back<\/li>\n<\/ul>\n<\/li>\n<li>Face Away Acceleration\n<ul>\n<li>Set 1- Coast Through<\/li>\n<li>Set 2- Full Stop<\/li>\n<li>Set 3- Stop, and Return Back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>Movement Performance- Rapid Response<\/strong><\/span><\/p>\n<ul>\n<li>2 Foot Forward and Back (30 Seconds 3x)<\/li>\n<li>1 Foot Lateral Over and Back (30 Seconds 3x)<\/li>\n<li>Base Rotations (30 Seconds 3x)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This is an example dynamic stretching routine which should be performed after an adequate warm up period. NOTE: This dynamic workout should only be done after a warm up and precedes to a general performance workout, dynamic stretching prior to each exercise should relate directly to the workout being performed. Movement Performance- Each Performed for [&hellip;]<\/p>\n","protected":false},"author":17747,"featured_media":0,"parent":70,"menu_order":1,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-126","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/pages\/126","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/users\/17747"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/comments?post=126"}],"version-history":[{"count":7,"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/pages\/126\/revisions"}],"predecessor-version":[{"id":141,"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/pages\/126\/revisions\/141"}],"up":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/pages\/70"}],"wp:attachment":[{"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/media?parent=126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}