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1  Getbig Bodybuilding Boards / Training Q&A / Re: stretching on: March 18, 2012, 09:06:20 PM
I believe it is common practice to incorporate both dynamic stretching/mobility work as well as activation movements through a complete range of motion pre workout. Then move to something harder post workout such as static stretching/PNF or other heavy isometric stretches. There is research on both sides of the fence as it pertains to pre workout stretching but I think most experts agree nowadays that static and iso work weakens can weaken muscles when done before heavy lifts.

An example for a lower body training session might be something along the lines of:
high kicks-20-25 per leg
bottom position squats (with bodyweight) sit in bottom position and use elbows to push out on the knees for 2 sec at a time x10
bird dogs and/or some other dynamic hip movement that adequately utilizes a good range of motion for the hips x 20 per side
walking lunges/side lunges-10-15 per side

I have started incorporating this more regularly since starting o-lifting and I can tell you that it is had a very positive impact on my squats. Also doing some static stretching at night helps me to relax and sleep better whereas I used to toss and turn a lot more.
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