P90X3 Dynamix Overview
I grew up in the era of static stretching, holding the stretch for a 10 count, and moving to the next stretch. P90X3 Dynamix was an eye opening stretch routine as I learned a lot about how to take care of my ailing body after the first week of P90X3. With this routine you move through many different stretches, and like the Yoga, I feel it really helped me get through the schedule. When I took Sunday off and didn’t do this routine, I really noticed a difference, I was much tighter, and less limber come Monday.
“If you want to move in a dynamic way, you gotta prepare the body first. a mobility workout increases range of motion, flexibility, stabilization and core body temperature, while you are helping your body recover from extreme exercise. In short dynamic movement starts right here.”
P90X3 Dynamix Advice
My advice is to do this workout anytime you need a good stretch, a good recovery, and feel free to throw this in when doing other routines. It’s just that awesome.
P90X3 Dynamix Equipment
P90X3 Dynamix Pros
I love this workout. I feel great the day after, I feel like it aids in recovery, and I look forward to it each week.
P90X3 Dynamix Cons
Zero cons for me. Do this workout.
P90X3 Dynamix Moves
Second time through the following moves repeat on your opposite side.
Leg Lift – Lie on your left side, lift your right leg straight in the air. Keep the leg straight.
Adductor Lift – On your left side, cross your right foot behind your left leg and lift your left straight leg up toward the ceiling.
Horse Step – On your left side, your right leg performs a large rotation as if you are stepping like a horse. Bend your knee up towards your torso, extend your leg out in front of you, and then sweep it back until your ankles are in line.
Forearm Plank – With your right elbow under your right shoulder, keep your body in a straight line as you push your hips off the floor in a side plank balance.
Repeat to Leg lift on opposite side.
Glute Lift – Lying face down, flex your right foot and lift it straight up behind you, keeping your right hip down.
Scorpion – Lying face down, lift your right bent leg up behind you and twist to touch your right toes over your back to your left hand.
Shoulder Stretch – On your knees with your forearm on the floor, clasp your hands behind your back and lift them toward the ceiling
Ham/Hip Rocker – Coming up on one knee, place your hands on your waist as you drop your pelvis toward the floor. Next, extend your front leg out in front of you, bringing your hands on either side of your leg.
Groiners – Bring your hands to the floor inside of your right foot, extend your back leg straight behind you, and alternate stepping your right foot back into plank, and stepping back to the lunge.
Pigeon – In plank, draw your right knee forward so that your shin is parallel to the front of the mat. Then, step in back into plank.
Lunge Push-Ups – Bring your hands to the floor inside of the right foot, extend your back leg straight behind you, and bend both elbows, lowering your chest toward the floor.
Polka Stretch – Standing, flex your right foot and put your right straight leg out on the floor in front of you, bringing your hands above your knee and leaning forward. Continue to alternate and repeat.
Hip Circles – Standing, lift your right bent knee and circle it out to the right, and then reverse the motion back in. Repeat other side.
Polka Plus – Standing, flex your right foot and put your right straight leg out on the floor in front of you, reaching your left hand to touch your right pinky toe. Next, step your right leg back into a lunge with your arms in runner’s stance. Repeat on the other side.
Double Knee Plus – Standing, grab your right bent knee on your shin and pull it up twice toward the ceiling. Alternate and repeat.
Front to Back Lunges – Step forward into a lunge with your right foot forward and both knees bent to 90 degrees. next, step your right foot behind you in a lunge at the same depth. After 30 seconds, switch legs and repeat.
Double Quad Stretch – Bend your right knee, bringing your right foot toward your right glute. Grab your right foot or ankle, and pull on your foot twice.
Glide Lunge – With parallel feet wider than your hips, bend both knees and shift your weight from side to side, keeping your head level.
Tin Man Zombie – With your arms extended straight out at shoulder level, alternate kicking straight legs out so that your toes tap your hands.
Glute Rocker – Lying on your back, cross your right foot over your left knee and bend your left up toward your chest. Lower your left heel to tap the floor and then rock it back up to your chest. Repeat on the other side.
Double Knee Pull – On your back, grab your right bent knee on the shin and pull it up twice toward your chest. Alternate and repeat.
Double Pigeon Pull – On your back, pull the calf of your right lef toward you two times, keeping your ankle even with your knee. Alternate and repeat.
Spinal Twist – On your back, bring your right knee up toward your chest and cross it over your body to tap the floor. Alternate and repeat.
Fifer Scissor Stretch – On your back, with your right leg straight up to the ceiling and your left hovering off the ground, pull on your right calf twice. Switch legs and repeat.
Marching Bridge – On your back, with your knees bent and your foot near your glutes, push your hips up towards the ceiling and begin marching your feet with your toes lifted off the ground.
Farrthing Stretch – On your back, with your head and shoulders lifted, bend your right knee into your chest and extend your left to hover over the ground. Extend your right knee and lower your leg as your left knee bends to your chest. repeat.
Side Banana, Right – On your right side, with your feet stacked and your arms extended past your ears, left your upper and lower body so that only your hip remains on the ground.
Superman – On your stomach, with your arms extended and your palms stacked, lift your upper and lower body up so that your pelvis is the only thing remaining on the ground.
Side Banana, Left – On your left side, with your feet stacked and your arms extended past your ears, lift your upper and lower body so that only your hip remains on the ground.