I´ve been doing dynamic stretching for my legs (leg raises, that is) twice a day for a couple of weeks, and I´d like to incorporate some bodyweight exercises to my routine (sit-up, squat and push up).
My question is, should I first do all my stretches and then do the bodyweight part of my workout or would it be OK to mix them up in each circuit? (i.e. front leg raise, squat, side leg raise, push-up, etc..).
Dynamic stretching and bodyweight exercises
The correct sequence that guarantees great effectiveness:
1.) Purely dynamic exercises (of controlled kicks)
2.) Dynamic strength exercises
3.) Isometric PNF exercises
4.) Relaxed stretching
For those who are committed to strength training programs, stretching exercises (isometric and/or relaxed) must always follow strength exercises with high loads/ low repetitions or isometric exercises. In this way, one reduces muscular tension and permits quicker recovery. In each case, strength taining is inserted between purely dynamic exercises (ponit1.) and dynamyc strength exercises (point2.)
1.) Purely dynamic exercises (of controlled kicks)
2.) Dynamic strength exercises
3.) Isometric PNF exercises
4.) Relaxed stretching
For those who are committed to strength training programs, stretching exercises (isometric and/or relaxed) must always follow strength exercises with high loads/ low repetitions or isometric exercises. In this way, one reduces muscular tension and permits quicker recovery. In each case, strength taining is inserted between purely dynamic exercises (ponit1.) and dynamyc strength exercises (point2.)