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Static stretching involves holding the body in a specific position for a short period of time whereas dynamic stretching involves slow and continualNov 9, 2014 - View the Dynamic warm-up workout with easy-to-follow exercise illustrations and download as printable PDF. Created with WorkoutLabs Fit STRETCHING. ATHLETIC TRAINING. 1. Begin with an easy paced jog for about 800m or 5-10 minutes. This run should be at a pace that allows for easy There are 13 different dynamic stretches described below that target major muscles of the upper and lower body, and core. If you do not have time to. This stretch is most effective AFTER warming up (or dynamic stretching). ▫ Active static stretch: the muscle being stretched does the work. Dynamic Stretching. Static. Dynamic. □ Body stays in one position. □ 30-45 second hold. □ Usually targets one muscle group. □ Best for after exercise Dynamic Warm-Up Exercises. Pillar Bridge (30 Sec Hold). Push up tall on your elbows & tuck chin so head is in line with body. The following exercises are dynamic stretches. Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch. Dynamic safe, and effective stretching program. The booklet includes stretching and flexibility training guidelines, and illustrations of stretches you can perform.