My evening dynamic/active stretching routine.

It's many reps of short but intense dynamic stretches. They had us stretch like this last year when i played hockey. I saw results and continued using it. They actually forbade us from doing passive stretches, but not really practically, so we still did passive stretches.

Format: stretch name/whatever i call the stretch (explanation, if needed) reps/time

1 Horse stance 6-14 reps

2 Front split alternations 10-20 reps

3 'Quad-bend-over' (usual quad stretch, where you grab your ankle and push your hips forward, but you just bend over and touch the floor while holding on to the ankle) 10-20 reps.

4 Rock-forward lunges (knee on the ground, squeeze glutes together and rock the hips forward) 10-20reps

5 Glute-squats (squat as deep down as possible while having one heel resting on the foots' knee) 10-20 reps

Optional :

- Shoulder dislocates (over- and underhand grip) 10-20 reps

- Achilles tendon stretches 1x30sec (or 1x3min)

- Lat/Rhomboid stretch 4x15sec

- Wrist mobility from r/bwf RR

- Cat/camel (i know, not a stretch)

- One leg downward dogs 10-20

- Tricep stretch 4x15sec