The basics of dynamic warm ups
Dynamic warm ups are always used in the beginning of the session. I, like many, prefer to call it “prehab” work. Why? Well, I rather prehab my body before I rehab my body.
Dynamic warm ups prepare your body for the session ahead. Some will do a total-body dynamic warm up. Others will split it upper and lower body. Some will only warm-up specifically what is being trained that day; usually a bodybuilder-type training split.
The great thing about dynamic warm ups is the fact that 99% of them are unloaded, meaning they use only bodyweight, and you can do them often. This in turn means you can use a dynamic warm up on an off day as active recovery.
Sometimes sitting while sore just plain stinks. I know for me, I train hard Monday and Tuesday and take Wednesday off. On off days when I’m really sore, I run through my dynamic warm up by using time (45 seconds each warm up) instead of reps and do it 2-3 times. This keeps you moving and actively stretches the muscles.
When you are feeling a bit more sore, do your dynamic warm-up. You’re body will thank you.