Below is the standard dynamic flexibility . Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope jumping, total body movement) should always precede this dynamic series. The warm-up raises the body temperature, increases blood flow to the muscles, and lubricates the joints. Always remember warm-up to stretch, do not stretch to warm-up.
Dynamic movements are the best way to prepare your body for dynamic workouts. Contrary to old beliefs, the best time to work on static flexibility is at the end of your workout, and not in the beginning. After every workout you should follow a 4-6 minute total body static stretching series.
The following series of Dynamic movements will develop your flexibility, balance, coordination, mobility and strength.