Pre op stretches and warm ups

[Xanatos]

Lunges (forward & sideways), hip twists, squats and some form of shoulder/arm stretches.

[Vengeance]

Dynamic stretching.

Dynamic stretching works your muscles and joints through a range of motion with each repetition. It's ideal for pre-exercise as it activates your muscles, prepares the whole body for movement and increases blood flow.

Aim for 10-15 minutes of dynamic stretching for maximum benefit.

.Dynamic Side Lunge

• Stand in a wide-stance with your toes slightly pointed out.
  Sink into a side lunge and keep your right knee behind the toe, activating your glutes at the bottom of the movement.
  Push through your right heel to raise your right knee.
  Repeat on the other side.

.Trunk Rotation

• Stand with your feet shoulder width apart.
  Place your hands on your hips.
  With soft knees [not locked straight], work the hip around in full circles.

.Leg Swings

• Start by standing with your feet shoulder-width apart.
  Hold onto a wall or chair for stability.
  Swing one leg back and forth.
  Keep the other heel planted on the floor.
  Repeat with the opposite leg.

.Knee to Chest

• Lie on your back
  Bring one knee toward your chest, feel the stretch
  Repeat with the opposite leg.

.Inchworm

• Start by standing up with your feet shoulder width apart.
  Lower your upper body until your fingers reach the floor
  Place your hands flat on the floor then walk your hands forward as far as you can.
  Hold for few seconds in the extended plank position, engaging your core.
  Return to the starting position by walking your hands back to your toes.
  Repeat.

.Arm Circles

• Circle your arms forward for 30 seconds each
  Circle your arms backward for 30 seconds each.

Use the internet to find demonstrations.