Q4 - Dynamic Stretch

Primary Target Muscles

Butt Kicks: Hamstrings (stretches quadriceps)

Glute Sits: Gluteus maximus, Quadriceps

Lunges: Quadriceps, hamstrings, glutes

Power Skipping: Calves (gastrocnemius), Gluteus maximus

Carioca: Hip adductors, hip abductors, glutes,  obliques

Jog: Quadriceps, Hamstrings

Slides (lateral slides): Hip abductors, Quadriceps

Squats: Quadriceps, Gluteus maximus

Q3 - Dynamic Stretch

Primary Target Muscles

Walking Arabesque: Hamstrings, Gluteus maximus

Lateral High Knees: Hip flexors, Quadriceps

Glute Sits: Gluteus maximus, Quadriceps

Single Calf Raises: Gastrocnemius, Soleus

Power Skips: Calves (gastrocnemius), Gluteus maximus

Spiderman (lunge with rotation): Hip flexors, Gluteus medius

Slides (lateral slides): Hip abductors, Quadriceps

Squats: Quadriceps, Gluteus maximus

Jog: Quadriceps, Hamstrings

Back Pedal: Hamstrings, Calves

Q2 - Dynamic Stretch

Primary Target Muscles

Lunges Quadriceps, hamstrings, glutes

Open the Gate Hip flexors, adductors, abductors

Close the Gate Hip flexors, adductors

Quad Stretch Quadriceps

Ground Sweeps Hamstrings

Slides Hip flexors, adductors, abductors

Power Skips Quadriceps, gastrocnemius

Q1 - Dynamic Stretch

Primary Target Muscles

High Knees Hip flexors, quadriceps, calves

Butt Kicks Hamstrings (stretches quadriceps)

Mummy Kicks Hamstrings, hip flexors

Knee Hugs Glutes, hamstrings

Carioca (Grapevine)Hip adductors, hip abductors, glutes,  obliques

Jog / Backpedal Quadriceps, hamstrings, glutes, calves, hip flexors