A guided dynamic stretching routine led by Autumn Calabrese intended as a warm-up before more intense workouts. The instructor opens with breathing and shoulder/arm mobilizations (shoulder rolls, arm circles), progresses through side reaches and full-leg swings/toe kicks to stretch hamstrings, then moves to quad and hip-flexor kneeling presses with side reaches, brief knee-bent straighten/bend pulses, and finishes with runner's stretch variations and inner-thigh rotations. Repetitions and rocking motions are given throughout to emphasize movement-based (non-held) stretches.
Chapters
Hey, everyone. Thanks for joining me here at Autumn Fitness. So what I have for you today is a dynamic stretch. Stretching is so important before your workout and after, but really before, because what it does is help warm the body up. Dynamic stretching just means we're not going to hold anything in one position. We're going to move through all of the movements. So let's get started. Just remember, do this before all of my other, more intense workouts. Okay, here we go. Inhale up.
And exhale it out. One more time. Inhale it up.
And exhale it out. Right here. I just want you to give me shoulder rolls to the back. Big circles, loosening up the shoulders. One more. Good. Now take it forward for four. Three, two. One more. Good. Now let's make these big full arm circles all the way to the back. Opening the chest up just a little bit. So arm circles to the back. Bigger. Good. Open up that chest a little bit more. 4, 3, 2. Good. Now take it forward. Big circles. Like I said, we're stretching, lengthening everything here. Four more. Four, three, two. Good. Now we're gonna rock side to side. So big stretch. Lean into the leg as far as you can. Really reach over the top. Give me four more like this. Everything should feel nice and long. Stretching it out. Give me one more right here. Good. Now what we're gonna do is keep the legs straight and you're gonna do a full circle all the way around. Reach for those toes. Lift it up other direction. I want you to go as low as you can, keeping your knees straight so that you stretch the back of your legs. Give me one more all the way around and lift it up. Now we're going to go into toe kicks. So like a toy soldier, alternate your legs. Get that leg as high as you can. My legs go high. I'm a dancer. They should be able to go up high. If your leg goes right here and you feel the stretch, that's okay. I just want you to have the stretch in the back of your hamstring. Let's do two more.
One and two. Okay, so now we're going to stretch out the quads and the hip flexors. So I want you to take a knee on your mat. 90 degree angle on both knees here. Abs in. As I press my hips forward, I'm going to squeeze my glute and let my arms come up. So you're going to lift and rock. Back lift and make this all about the pelvis pressing forward. One more. Like this.
Good. Now we're going to go to the side So I want you to press and reach and up and reach.
Two more. You're going to feel this. A little more in the side. Last one.
Good. Now let's switch legs. So we'll go back to our forward. Press here. Lift. Should feel really nice every time you press. It's a great stretch.
One more.
And we'll go to the side. So reach and lift. Reach. I do a lot of ab work, a lot of leg work, which means those hip flexors get work. So we got to loosen it all. Back up. Last one.
And good. Step the feet together here. Knees are bent. We're just going to straighten and bend. Straighten. Good. Two more like this.
Last one. Now, from here, step one, leg back. You're in a runner's stretch here. And we're gonna rock. Up. We come down and up. Two more.
Up.
Good. Now from here, rotate forward. We're gonna rock. Side, side. So you get a little bit more of that inner thigh stretch. One more. Now we're going to rotate it to the other side so you're in that runner's stretch. Rock.
2.
Give me one more.
Now turn it back to the center. Take it back. Stretching out those inner thighs right here. Slowly start to bring it up. And step those feet all the way together. Nicely done, you guys. That's your dynamic stretch. Be sure to do it before all of the other more intense workouts. Please subscribe and I'll see you next time.
