Name: Playbook - Amber Cunningham - Dynamic Warm Up
Uploaded: 2023-04-17T13:50:28.776Z
Duration: 9 min
Description: Dynamic Warm Up

Kathie

Try these dynamic movements for a great start to your workout. 🏋️‍♀️ Always begin your workouts with a great warm up!

Stand and hinge forward, touching your hands to the ground (or to your ankles if you can’t yet touch the ground). Move hands forward, then take a step forward with each foot. Move hands again and step with the feet. Keep moving forward, getting a good stretch through the hamstrings.

Moving Hamstring Walk

Stand with arms straight out to the side and kick one leg up, stretching the hamstring and touch the opposite hand to the toe. Alternate sides.

Walking Hamstring Kicks

Take a step backward into a reverse lunge, then reach arms up and over, stretching out through the hip flexor. Alternate legs.

Reverse Lunge & Reach

Backwards Run

Stand with arms out in front of you. Do a lateral shuffle and open the arms up to the side and then back out in front. Do 12 reps going one direction and 12 reps the other direction.

Shuffle w/ Chest Opener

Stand and cross one leg over the other, while reaching the opposite arm up and over the head, feeling a stretch down through your IT band.

Walking IT Band Stretch

Stand with feet wider than hip width apart. Lunge over to the side, pressing weight back onto your heel, pushing your glute back. Lunge to the other side, then skip or step and repeat lunges.

Lateral Lunge Skip

Moving lateral, step front step behind. Each time you step in front, bring the knee up and over.

Karaoke

Grab your foot behind and stretch out through the quad. Then walk and grab your other foot from behind, stretching the other quad.

Walking Quad Pull

Curl heel up toward your glute. Alternate legs.

Butt Kicks

Grab your foot and pull your leg up towards your hip, stretching out through the glute. Alternate sides.

Glute Pull

Drive one knee up with foot flexed, then drive the other one up as you skip forward. Move your arms back and forth as you skip.

A Skips

Moving lateral, alternate driving the knee up as you skip all the way down and back.

Dynamic Warm Up

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