Hi, I'm Juliet Kaska and this is dynamic stretching with deep knee bends. Dynamic stretching differs in static stretching in that it doesn't stop at the end of the motion. Dynamic stretching actually continues for the full range of motion of the joint for approximately ten reps. our first dynamic stretch with deep knee bends is going to be a squat with deep knee bends. So stand about hip width apart, bring your arms up in front of you, clasp the hands together and then lower yourself down, aiming your hips back like you're aiming for the chair behind you or the wall and you want to go down as deep as you can, ideally until the hamstring touches the calf. Now if you are tight in your Achilles you're not going to be able to get down that far but you want to work deep into that stretch and press through the heels to come back up. So if your range of motion is such that you can't get down without your heels lifting, that's fine, just stay there and eventually the stretch will help to open up your Achilles and get you deeper into it. Our second dynamic stretch with deep knee bends is going to be a lateral lunge. Stand with your feet together to set yourself up and then step out to the right in a nice long position, bend into the right knee, sitting the hips back behind you. Make sure you keep your chest forward and lifted so you're not rounding forward and collapsing and then straighten the legs back up. The arms are going to be in front of you and hinging forward deeply into that front knee. When you step out into the lateral lunge, make sure the feet are both facing parallel and that they don't turn out throughout the stretch. The tendency would be for the right foot or the foot of the bending knee to externally rotate outwards. You want to do about ten of those on each side.