Stretching

Stretching has benefits that can help your lifting performance. In a recent 2021 study, it was found that statically stretching the legs 3 days per week helps improve range of motion and may have small strength benefits [1]. Swipe left for a simple stretching routine!
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First, we have a dynamic stretch, which is the bird dog for 2 sets of 10 raises per side. With this exercise, you start on your hands and knees, while maintaining a neutral spine. From this position, you raise your left arm and right leg while you keep a neutral spine.
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Next, we have a banded shoulder dynamic stretch for 2 sets of 10 reps. With this stretch, we open up your shoulders, while stretching the chest and biceps to promote a more upright posture. One study found that stretching the pectoral muscles has benefits for reducing a forward shoulder and head posture [2].
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Thirdly, we have a static stretch, which is the deep squat hold for 2 sets of 15-second holds. It is common for people to experience mobility issues like tight ankles. One of the simplest ways you can improve your squatting depth is by getting in that deep squat position and holding it for 15 seconds.
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Next, we have Dive-Bombers for 2 sets of 10 reps. This is a challenging dynamic stretch that requires good upper body control. If the dive-bombers feel too challenging, you can also just hold the top position, which is known as a downward dog.
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Lastly, we have the Pigeon Stretch with 2 sets of a 15-second hold per leg. While with the front leg we are stretching your glutes, on the back leg your hip flexors achieve a good stretch.