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Warm-Up and Stretching
Here, you’ll find the complete dynamic stretch routines featured in our endurance program, along with individual exercises from the dynamic warm-up sequence.
Each movement comes with a detailed description and clear, animated visuals to help you perform them correctly and effectively.
4-Week Ultimate Endurance Program for Functional Fitness Athletes
Week 1 – Day 1 – Dynamic Warm-Up
Leg swings
Swing your legs alternately for about 30 seconds per leg, both front-to-back and side-to-side, for a total of 2 minutes.
Front to Back 30 sec. per leg:
Side to Side 30 sec. per leg:
Week 1 – Day 1 – Dynamic Warm-Up
30-seconds work / 30-seconds rest
Perform each movement for 30 seconds at a moderate pace, rest for 30 seconds, and then move to the next exercise.
High Knees for 30 sec:
Butt Kicks for 30 sec:
Walking Lunges with a Twist for 30 sec:
Jumping Jacks for 30 sec:
Week 1 – Day 1 – Static Stretching Routine
World’s Greatest Stretch:
Seated Hamstring Stretch:
Lying Hamstring Stretch:
Lying Twist:
Downward Dog with Pedal Steps:
