Dynamic Warm-up

4-way movement:

1.      Jog 20 yards,

2.      Back Pedal 20yards

3.      Shuffle right 20yards

4.      Shuffle left 20yards

Seal Jacks 15 reps

Body Weight squats 10-15 reps

Butt Kickers 20yds

Toe Touches (Hamstring Stretch) 20yds

High Knees 15-20 yards

Forward lunges 15-20 yds

Side Lunges (alternate) 10-20 yards

Quad Stretch 15-20 yards or 20-30 seconds each leg standing still(static)

Lunge & Reach 20 yds

Bear Crawl into Mountain Climb 15-30 yards

Iron Cross (lower Back Stretch) 5-10 each leg

A variety of Push-ups 5-15 total

Directions: When doing these exercises for warm-up, do not rest for too long. Most of these exercises are completed back to back with 5-15 seconds in between each exercise.



COPY & PASTE THE WARM -UP FOR YOUR NEXT GYM OUTTING