Dynamic Warmups

Dynamic Whatnow?

Most of us are accustomed to the traditional warmup - hop on a treadmill or elliptical for a couple of minutes to the heart pumping.

Dynamic warmups are used to prepare the body for the demands of working out and because they are performed as a continuous movement, also allowing for an increase in muscle elasticity, blood flow to the muscles and get your heart rate up. They should be performed for both upper and lower body muscles to ensure effectiveness.

1. Leg Kicks
Standing tall, kick one leg in front of your body, keeping the knee straight and reaching for the toes with your hand. Alternate legs while walking.

2. High Knee Walk
Walking forward, lift the knee as high as you can. Mantain proper alignment and keep core muscles engaged and tight.

3. Hip Internal Rotation
Kick feet out to side, alternating legs. Make sure you avoid excessive trunk rotation.

4. Hip External Rotation
Swing legs across the body making sure as above, you are avoiding any excessive trunk rotation.

5. Back Pedal Run
Maintain good posture with hips slightly bent forward.

6. Windmills (or Arm Circles)
Start with small circles and progressively increase the range.

7. Arm Hugs
Start at a slow speed and increase.