Do it before your workout as a set of warm up exercises. It will improve you flexibility and increase joint mobility. Unlike static stretching, which involved holding a pose that elongates your muscles for an extended period of time, dynamic stretching is nearly constant motion; you will warm up the muscles with some “explosive” moves. It will help you preform better and prevent injury. Try this one before your lower body workout.
Dynamic Flexibility Training ★ Stretching + Warm up
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FITAPPY - Lift and Jump 
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