Name: Playbook - Claire Thomas - Running Dynamic Warm Up
Uploaded: 2024-02-02T19:19:09.546Z
Duration: 12 min
Description: Running Dynamic Warm Up

Sarah Morris

Samantha Gonzalez

Amy 

Couldn’t do the jumping due to knees, but otherwise it as a nice warmup

Jamie

Jennifer

Good Warm-up 👌🏻 run a little bit first an did some skipping and high knee to get warm enough

Antonia

Modified some but feels good! Ready to HIIT now

Ashley

Kylie

Running warm up done! 🏃🏼‍♀️✅ … now on to the running workout. 😉

Nicole

I love doing this warmup before I play soccer!

Logan

Rachel

P Patel

Loved this warmup! Hit it before a track workout

I loved this warm up and I’ll definitely be doing this more!!

Cassidy

The technique on some of these will need some practice but solid WU… I worked some push ups into the laying stretches 👍🏼

Alana

Monica Donosso

Shelby Smith

Calves are sore from leg workout on your gym program. However, jogging during this warm up and the stretches have helped immensely. Now ready to crush HIIT for today!

Loved this!!. I usually just stretch a little on the ground before running. Definitely adding to my routine

Jael Crusha

This is fantastic! Easily helped me  her into my run faster and even add 10 min to my run since I was properly warmed up.

Becky

Love this warmup before Olympic weightlifting. I feel warmed up and ready to go!!! 💪🏻

Abby Davis

Michelle Jacobson

Julia

Linzie

Abigail

Kathy

Great dynamic warmup!! Really gets the legs loose and ready for speed work!

Hunter

Annie

OshaCeaser

This is my first time doing most of these moves! 🤣 the ones I could properly do felt amazing. Will need more work o others as I’m not that coordinated! Excited to do these more often!

Chantel

This is really a great warm up! Hits every part of the legs!

Tori

Great warmup to start my intense workout!!  Lettsss goo

Samantha

Haven’t done a good warm up like that in a while! Loved it.

Erica Maloney

Needed that warm up for today's sprints!!

April

Ellie Jane

Miranda

Crystal Duchesneau 

I need to work on my skipping coordination but great warm up!

Jessica

Warmup before HIIT this morning. My body feels ready to kill this workout 💪🏻

I feel like this was a great warmup for a running workout 💪🏻

Caridad

Raquel

Dana

Running dynamic warm up:

Part 1: Jog for 3-5 minutes

Part 2: Find an open space with 15-30 yards to move for this circuit. If you don’t have an open space, do the following exercises in place.

x1 round:
1. Walking quad stretch - 5 reps each leg
2. Walking knee hugs - 5 reps each leg
3. Toe grab shuffle - 5 reps each leg
4. Walking lunge + reach - 5 reps each leg
5. Lateral walking lunges - 5 reps each leg
6. A-skips - 5 reps each leg
7. C-skips - 5 reps each leg
8. Open the gate - 5 reps each leg
9. Close the gate- 5 reps each leg
10. Side Shuffle - 5 reps each way
11. Karaoke - 5 reps each way
12. Power skips - 5 reps each leg

Part 3: Complete 1 rounds of the following:

1. Hurdle stretch - 20 seconds
2. Scorpions - 20 seconds
3. Leg swings (front to back) - 20 secs each leg
4. Leg swings (side to side) - 20 secs each side

Part 4: Continue to stretch & warm up if your body still needs it. When you feel loose & ready, go get after your workout with intensity & intention!

- Moving forward, kick each leg back and hold stretching your quads
- Keep your knee pointed down to the floor on the stretch

Walking quad stretch

- Moving forward, alternately hug your knees

Walking knee hugs

- Moving forward, reach down and grab your toes stretching your hamstrings

Toe grab shuffle

- Step forward with the first leg and lower down until both knees are at 90 degrees
- Hold position while you reach to the side overhead
- Release the stretch
- Step your back leg even with the first then step forward with this leg
- Repeating the sequence moving forward

Walking lunges + reach

- Step laterally 
- Push your hips back as you lower down keeping the opposite leg straight
- Step back to the initial position
- Turn and repeat on the opposite side

Lateral walking lunges

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

A-skips

- Skip forward, lifting your lead knee forward to waist height, then to the side
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

C-skips

- Skip forward alternately lifting one knee and rotating it from your mid-line out to your side

Open the gate

- Skip forward alternately lifting one knee and rotating it from the outside of your body in toward your mid-line

Close the gate

- Shuffle/skip laterally while circling your arms to overhead and down

Side shuffle

- Skipping laterally, rotating through the hips
- Lifting and crossing the “following” leg each rep

Karaoke

- Skip forward with explosive power, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

Power skips

Running Dynamic Warm Up

- With one leg straight forward and the opposite bent to the side/back
- Reach forward tucking the toes
- Roll yourself over switching legs
- Repeat back and forth

Hurdle stretches

- Lying face down with your arms out to a T
- Rotate onto one side of your hips, bend your top knee, bringing your foot to your hand
- Reverse the movement and repeat to the opposite side

Scorpions

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement for time or reps
- Switch legs and repeat

Leg swings - front to back

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Switch legs and repeat

Leg swings - side to side

Quick, effective, nice & warm for my upper body workout 💪🏼

Jane

Ami Waldusky

Susanne Lentz

Home Upper Body Dynamic Warm Up

Steph

Let’s get warm for some Garage Grind Legs! 🔥

Lyndsey

Ready for some Glutes and Shoulders Garage Grind Daily! 🔥

Home Lower Body Dynamic Warm Up

Tania

This is my Rest day workout along with Body Positive stretches❤️

TARA

Home Full Body Dynamic Warm Up

Serena

Shannon

Gym Upper Body Dynamic Warm Up 1 (Back & Shoulders focused)

Yep I’m warmed up 😂 took my sweater off on the second exercise.

Kristina

Elizabeth

Gym Upper Body Dynamic Warm Up 2 (Chest & Triceps focused)

Would like to see some more variety on warms ups!

Gabby

Gym Lower Body Dynamic Warm Up

Great warm up. I’m getting back into a workout routine and this warm out alone kicked my butt…

Running Dynamic Warm Up

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