Name: Playbook - Jess St John - Dynamic Warm Up
Uploaded: 2023-12-13T15:49:49.513Z
Duration: 10 min
Description: Dynamic Warm Up

Exactly what I was looking for as far as body conditioning 🙂

Samantha

I'm sorry dang auto type... I meant to say that feels good... the burn

ONEANDONLY

Work into your full ranges of motion by warming up with these dynamic movements.

On all fours extend one arm in front of you and rotate it in a circle trying to keep it as upright as possible (rather than going out to the side). Then do the same motion in reverse

Shoulder Rotations

Follow along with the different hand placements adding a slight pressure to warm up the wrist joint from multiple angles.

Dynamic Wrist Warm Up

Start in a plank position. Using your scapula (shoulder blades) to initiate movement: Lower your body then press yourself back up. Keep core engaged by pulling your hips and ribs toward each other and round your lower back to the ceiling.

Scapular Push Up

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position
- Don’t let your arms and legs travel outwards

Supermans

Take a small step forward with one foot
Hinge at the hips and bend your back knee
Scoop your hands down to the heel of the straight knee
Stand up, step forward with the opposite foot and repeat

Hamstring Scoops

Can be done standing or laying down. Keep your hips squared as you raise one knee to the front, shift it to the side, and lower it back down. Then do the same movement in reverse. If laying down, a bent knee is easier, a straight leg is more challenging.

Hip Rotations

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side
- Take yourself a little deeper with each rep

Cossack Squats

- Place one foot on a box or bench with a bent knee
- Back leg is extended behind you, stand up on your toe
- Square your hips to the front (keep them in line with each other)
- Slowly lower your hip to your ankle, only go as far as you can and slowly raise back up 
- This may feel uncomfortable but should never feel painful

Elevated ATG Lunge

- Use a resistance band as your “bar”
- Start with arms extend over your head holding the band with tension
- Engage your lats and keep your chest tall to pull the band into your chest
- Elbows travel toward hips and shoulders stay down away from your ears

Mock Pull Ups

- Start with wide arms at shoulder height 
- Hold the resistance band with slight tension
- Arms travel backward to align with shoulders (not behind)
- Pinch shoulder blades and slowly return to starting position
- Maintain a soft bend in the elbows throughout the entire movement

Resistance Band Rear Delt Fly

- Hold resistance band behind back with both hands
- Place lower hand on tailbone
- The upper hand should have some resistance in the band while elbow is bent
- Keep upper arm by ear
- Extend upper arm to ceiling and lower slowly

Dynamic Warm Up

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