Name: Playbook - Trevor Siggs - Dynamic Warm Up 1
Uploaded: 2024-01-15T19:22:47.081Z
Duration: 10 min
Description: Dynamic Warm Up 1

Faris

When done right, a dynamic warm-up can improve your athletic performance and also help prevent injury. Your body and muscle temperatures will go up. This increases the oxygen and blood flow throughout your body. Your muscles and joints will be stretched out properly before you get into the more intense activity. I do one of these routines before every training session. Try it out and let’s crush it!

These are jumping lunges and they a great dynamic leg warm up. Focus on keeping stability and balance on each jump, keep your back straight and always land and push off with the balls of your feet in an athletic position. You’ll do 30 of these so you hit 15 for each side.

Jumping Lunges

These are simple arm circles to really warm-up the shoulders and chest. I start with 10 seconds of small forward circles, than 10 seconds of big forward circles. Then I’ll do the same backwards 10 seconds small, followed by 10 seconds of big reverse circles.

Arm Circles (forward/reverse)

These are called mountain climbers and they are an awesome warm up for the lower body and hips. When performing make sure you keep a straighter back and avoid too much arch, have your hands about shoulder width apart and a slight bend for less tension on the shoulders. Drive your knee up with power and as far as it can reach on each rep. Be sure to breathe calmly during the whole set.

Mountain Climbers

These are good old fashion butt kicks. These will help you to warm up the lower body, mainly the quads. Do your best to really drive your leg back on each rep so you are literally hitting your heel to your butt. If you can’t reach then you know you can increase your flexibility in this area and should focus on utilizing this exercise more often, especially if training the lower body that day.

Butt Kicks

These alternating side planks are great for warming up the entire upper body and mainly target the shoulders and core. Focus on keeping your body in a straight plank at all times, avoid letting your hips dip downward during this exercise. Keep a slight bend in your elbows so there is not too much tension on the shoulders/rotator cuffs. It may be difficult to keep your balance at times, so do not rush the set. Aim to hit 20 total so it’s 10 for each side.

Alternating Side Planks

This is a push-up variation that incorporates froggers. It is an awesome warm up that will target both the upper and lower body. Get yourself in a comfortable and athletic push-up position, perform 1 push-up and then power leap your feet forward as far up as possible. The goal is to get them as close to your hands as possible and then back into push-up position as quickly as you can. Aim to get 12-15 total reps.

Frogger Push-Ups

This exercise will be beneficial to warming up the core, hamstrings and shoulders. It may look simple but requires strong balance and stability. Do not rush these, be sure to follow extend your opposite arm and leg as straight and far as possible, this will give you a good stretch. Keep back flat at all times and always keep consistent breathing.

Dynamic Warm Up 1

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