Ballistic stretching is a form of stretching that uses bounce and muscle explosion to force a stretch through a range of movement or a fixed position. Because ballistic stretching pushes the body beyond its comfort zone it should never be tried without an adequate warm-up. The Liber8 workout is a ballistic stretching routine that allows you to push against the current boundaries of your flexibility and begin to make some gains. Liberate your body.
Extra Credit: 30 seconds rest between sets.