Dynamic Warm Up #1
1) Joint Rotation: 10 Full Revolutions Each Direction - Each Joint
- Neck (Clockwise / Counter Clockwise)
- Shoulders (Forward / Backward)
- Elbows (In / Out)
- Wrists (In / Out)
- Hips (Left / Right) - Circles
- Knees (Left / Right) - Together
- Ankles (In / Out) Each individually while balance on the opposite leg.
2) Toe Touches / Reaches: With a full extension and Skyward Reach at the Top- head back and chin-up.
- 10 slow pace
- 10 medium pace
- 10 fast pace
3) Boot Strappers: Squat Down and place your hands on the ground. Now attempt to straighten your legs as if standing without removing your hands from the ground. Return to squat.
- 10 slow pace
- 10 medium pace
- 10 fast pace
4) Forward Arm Circles: Both Arms Fully Extend Forward at Chest Level.
- 100 circles inward
- 100 circles outward
5) Hindu Squats: Feet Shoulder Width, Arms at Sides with Palms facing back. Squat down while allowing heels to rise up off floor and arms to raise forward. At bottom of squat arms should be raised to chest level. Return to standing with arms at side.
- 30 repetitions
6) Torso Twists: Feet outside shoulder width, Knees Bent with both Arms raised Laterally at sides. Maintaining ample flexion at knees and ankles twist the torso so that the arms turn inward / outward while eyes are fixed forward and the neck remains in a neutral position.
- 30 repetitions to each side
7) Sumo Squat or Stagger Squat with Cross Reaches or Cross Punches at the Top (both arms): Squat down, come up, reach across to each side with opposite arm and repeat.
- 20 repetitions
8) Toe Raises with Super Slow Negatives (single or double leg)
- 20 repetitions
9) Step-N-Reach : Feet at shoulder width with both arms raised directly upward and palms facing each other. Lunge Forward and then bend both arms and torso in the direction of the forward leg (either right or left). Return to standing by stepping back toward the trailing (rear) leg. Repeat with opposite leg forward.
- 10 repetitions each leg
10) Lateral Arm circles: Both Arms fully extended out at sides.
- 100 circles forward
- 100 circles backward
- Neck (Clockwise / Counter Clockwise)
- Shoulders (Forward / Backward)
- Elbows (In / Out)
- Wrists (In / Out)
- Hips (Left / Right) - Circles
- Knees (Left / Right) - Together
- Ankles (In / Out) Each individually while balance on the opposite leg.
2) Toe Touches / Reaches: With a full extension and Skyward Reach at the Top- head back and chin-up.
- 10 slow pace
- 10 medium pace
- 10 fast pace
3) Boot Strappers: Squat Down and place your hands on the ground. Now attempt to straighten your legs as if standing without removing your hands from the ground. Return to squat.
- 10 slow pace
- 10 medium pace
- 10 fast pace
4) Forward Arm Circles: Both Arms Fully Extend Forward at Chest Level.
- 100 circles inward
- 100 circles outward
5) Hindu Squats: Feet Shoulder Width, Arms at Sides with Palms facing back. Squat down while allowing heels to rise up off floor and arms to raise forward. At bottom of squat arms should be raised to chest level. Return to standing with arms at side.
- 30 repetitions
6) Torso Twists: Feet outside shoulder width, Knees Bent with both Arms raised Laterally at sides. Maintaining ample flexion at knees and ankles twist the torso so that the arms turn inward / outward while eyes are fixed forward and the neck remains in a neutral position.
- 30 repetitions to each side
7) Sumo Squat or Stagger Squat with Cross Reaches or Cross Punches at the Top (both arms): Squat down, come up, reach across to each side with opposite arm and repeat.
- 20 repetitions
8) Toe Raises with Super Slow Negatives (single or double leg)
- 20 repetitions
9) Step-N-Reach : Feet at shoulder width with both arms raised directly upward and palms facing each other. Lunge Forward and then bend both arms and torso in the direction of the forward leg (either right or left). Return to standing by stepping back toward the trailing (rear) leg. Repeat with opposite leg forward.
- 10 repetitions each leg
10) Lateral Arm circles: Both Arms fully extended out at sides.
- 100 circles forward
- 100 circles backward