Dynamic Stretches

• Knee Grabs - pause with the knee at the waist and then step forward; switch from knee to knee. 
• Squats - hands behind the head, move down into the squat until the thighs are parallel with the ground, bend at the knees and hips - not the back.
• Lunges - hands behind the head, back straight, step forward with the back knee almost to the ground, then feet together, then step forward again.
• Running Lunge - drive the knee up and reach forward, drive the back knee forward (do not bring the feet together before stepping forward again), pump the arms opposite of the legs.
• Trunk Twists - keep arms and shoulders in one straight plane while twisting back and forth; vary the direction of the twists by leaning back and then forward (touching the opposite toe).
• Gainers (Toe Touches) - reach for the sky and lean back while tightening the abs, reach one heel in front of the other with the toe flexed upward and reach for the toe with both hands; pause briefly, then reach for the sky and touch the other toe.