Dynamic Stretching 3 (Oliver Bennett) Science Behind the Plan: "Dynamic stretching combines movement with progressive range expansion," says Oliver. This specialized plan develops active flexibility, movement preparation, and neuromuscular coordination necessary for dynamic movement capacity. The program implements specific preparatory exercises and progressive overload through increasing movement complexity rather than simply adding static holds.
6-Week Program: Week 1-2: Dynamic Foundation
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Day 1: bbors (back, back, core, arm, shoulder) - Posterior chain focus
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8 reps × 3 sets per exercise with specific dynamic preparation emphasis
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Day 2: lcsro (leg, chest, shoulder, arm, core) - Anterior chain dynamics
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8 reps × 3 sets per exercise
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Day 3: sclb (shoulder, chest, leg, back) - Complementary work
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Dynamic Development
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Day 1: bbors (back, back, core, arm, shoulder) - Posterior chain focus
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6 reps × 4 sets per exercise with intermediate dynamic progressions
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Day 2: lcsro (leg, chest, shoulder, arm, core) - Anterior chain dynamics
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6 reps × 4 sets per exercise
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Day 3: sclb (shoulder, chest, leg, back) - Complementary work
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Dynamic Mastery
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Day 1: bbors (back, back, core, arm, shoulder) - Posterior chain focus
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4 reps × 6 sets per exercise with advanced dynamic progressions
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Day 2: lcsroo (leg, chest, shoulder, arm, core, core) - Anterior chain dynamics
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4 reps × 6 sets per exercise
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Day 3: sclb (shoulder, chest, leg, back) - Complementary work
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6 reps × 5 sets per exercise
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Total volume per week: =564 reps