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Workouts / Мобильность и гибкость
14
Workout

Dynamic full-body stretching

~21 min.
~252 kcal
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Dynamic stretching is more than just a warm-up before your main workout. It is a complete body practice: you gradually increase your range of motion, activate deep stabilizing muscles, and prepare your joints for load without the risk of micro-injuries. Unlike static stretching, your body is always in motion here — and that is precisely what makes it especially effective for warming up, recovery, and improving overall mobility.

This FISIO suspension trainer workout covers all key areas of the body: shoulders and thoracic spine, vertebral column, hips and glutes, and calves. The suspension trainer helps control range of motion and reduces axial load on the spine, making this routine suitable even for those who are just starting out or returning after a break.

  • Perform movements smoothly, without jerking — dynamic does not mean fast.
  • Pay attention to your breathing: exhale on the effort or at maximum range of motion.
  • If you feel discomfort in a joint, reduce the range of motion — do not push through pain.
  • The workout works both as a warm-up before strength training and as a standalone mobility session.

The exercises are arranged from simple to complex and alternate between loaded zones so that each muscle group has time to recover between sets. Train regularly — and within just 2–3 weeks you will notice how your movements become freer and your body more responsive.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Short extension
1
Level: 1
8
W extension
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Rotation 1
1
Level: 1
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Lower leg extension
1
Level: 1
14 sec.
Lunge with rotation
5
Level: 1
5
Rotation 2
1
Level: 2
8
Biceps stretch
1
Level: 1
8 sec.
Lunges L
1
Level: 1
6
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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