June/July 2023 - 39

Strength & Conditioning
retrieving their equipment from a fire engine during a
call can present another set of concerns like the law
enforcement and military members mentioned above.
Once again, if a firefighter is seeing the benefits through
a fine program of dynamic stretches, then he or she will
be able to confidently move and function when called
upon during their call of duty.
REACHING FOR A ROUTINE
Dynamic stretches can be performed relatively
anywhere, such as a: gym, park, backyard and can be on
a grass, rubber or concrete surface. It is recommended
that you have at least 50 feet (100 feet in total upon
return), of a clear and unobstructed path to perform the
dynamic stretching routine for a minimum of 10 minutes
and generally no longer than 15 minutes. In order to
keep the routine safe, effective and meaningful, try and
keep the execution of each movement on every third
step in certain movements when moving in the sagittal
plane or straight ahead.
Additionally, this is a warmup routine to assist in
functional body movement by raising your body's core
temperature, so therefore, it is not a race to finish
whether by yourself or in a group setting.
A sample routine is as follows: stationary arm circles,
squat, and twist with extended overhead arm reach
to each side, knee up/quad pull, walking marches
with opposite arm raise, walking toe touch, lunge and
twist, reverse lunge with double arm extended, side
shuffle and backward sprint. This is not an all-inclusive
list of dynamic stretches but these are some basic
stretches to assist you in a better functional movement
to perform optimally whether you are a member of the
law enforcement, military, or firefighter community as a
tactical athlete.
Also, dynamic stretches, as mentioned throughout the
article, are designed as a pre-workout routine to raise
the body's core temperature and are not particularly
necessary for a cool-down for post-workout recovery.
Post-workout stretching may best be served through
5-10 minutes of a static stretching routine. n
Daniel J. Borowick, of DOMEX Strength and
Fitness, LLC can be contacted concerning any
questions about this article, or for a personal
dynamic stretching program in order to reach your
performance goals please email Borowick at the
following of DOMEXstrengthandfitness@gmail.com.
Borowick, MS, CSCS, is a former DEA Special Agent
and Physical Task Test Administrator. Currently, he
is a strength and conditioning specialist for GAP
Solutions Inc., as a private contractor serving the US
Army's 1st Armored Divisions Holistic, Health and
Fitness (H2F) Program.
training-conditioning.com | 39

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June/July 2023

Table of Contents for the Digital Edition of June/July 2023

Table of Contents
Editor's Letter
Therapy Topic
Earning the Grade
Leading the Way
For Love of the Game
Best of the Rest
Extraordinary Extensions
Nutrition
Beat the Heat
Product Marketplace
Ad Index
June/July 2023 - 1
June/July 2023 - 2
June/July 2023 - Table of Contents
June/July 2023 - Editor's Letter
June/July 2023 - 5
June/July 2023 - Therapy Topic
June/July 2023 - 7
June/July 2023 - 8
June/July 2023 - 9
June/July 2023 - Earning the Grade
June/July 2023 - 11
June/July 2023 - 12
June/July 2023 - 13
June/July 2023 - Leading the Way
June/July 2023 - 15
June/July 2023 - 16
June/July 2023 - 17
June/July 2023 - For Love of the Game
June/July 2023 - 19
June/July 2023 - 20
June/July 2023 - 21
June/July 2023 - Best of the Rest
June/July 2023 - 23
June/July 2023 - 24
June/July 2023 - 25
June/July 2023 - 26
June/July 2023 - 27
June/July 2023 - 28
June/July 2023 - 29
June/July 2023 - 30
June/July 2023 - 31
June/July 2023 - 32
June/July 2023 - 33
June/July 2023 - Extraordinary Extensions
June/July 2023 - 35
June/July 2023 - 36
June/July 2023 - 37
June/July 2023 - 38
June/July 2023 - 39
June/July 2023 - Nutrition
June/July 2023 - 41
June/July 2023 - 42
June/July 2023 - 43
June/July 2023 - Beat the Heat
June/July 2023 - 45
June/July 2023 - 46
June/July 2023 - 47
June/July 2023 - Product Marketplace
June/July 2023 - 49
June/July 2023 - Ad Index
June/July 2023 - 51
June/July 2023 - 52
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