ONCE A WEEK TRAINING ROUTINE. Warm Up (5-10 mins) Light Cardio (walk, jog, cycle, row) Dynamic Stretches: Arm circles, Hip circles, Lunges Full Body Routine (3 sets 8-12 reps) ✅Squats ✅Deadlifts ✅Bench Press or Push Ups ✅Bent Over Rows ✅Overhead Press ✅Pull Ups or Lat Pulldowns ✅Legs raises x Crunches Cool down (5-10mins) Static Stretching for all major muscle groups Foam Rolling Optional: Post workout Cardio 📥 DM for 1-1 PT in Dubai and Worldwide Online Coaching info. 🌐 www.raiphysique.com #r

🔥 Power up your core with this workout, designed for strength and flexibility: • Warm-Up: 5 mins of light cardio (jogging in place or jumping jacks) • Day 2 Pose - Seated Forward Bend: Begin with this stretch to open up your hamstrings and prepare your core. Hold for 1 minute. • Leg Raises: Lie on your back, hands under your hips, and slowly raise your legs to a 90-degree angle. Lower them without touching the floor. 3 sets of 15 reps. • Russian Twists: Sit on the floor, knees bent, feet off th

* Dynamic Stretching: Incorporate dynamic stretches into your warm-up routine. Leg swings, high knees, and dynamic lunges engage the hamstrings, promoting flexibility and increasing blood flow to the muscles. * Consistent Stretching Routine: Dedicate regular time to static stretching. Gentle forward bends, seated stretches, and yoga poses like Downward Dog can gradually improve hamstring flexibility. Hold each stretch for at least 15-30 seconds, focusing on a deep, controlled breath. * Foam Roll

Running Tips Dynamic Stretches Progression 👉Dynamic stretching is a type of stretching that involves active movements through a full range of motion. It helps to increase muscle temperature, blood flow, and flexibility, making it an effective way to improve athletic performance. Here are some guidelines for using dynamic stretches. Tips 👇🏿👇🏿👇🏿 👉Start with smaller movements: Begin with smaller movements to gradually increase the range of motion. This helps to prepare your muscles and join