BEST DYNAMIC EXERCISES

10

TO DO BEFORE EVERY WORKOUT to increase performance, prevent injury, and improve range of motion!

✅ Increases Workout Performance ✅ Prevents Injury ✅ Improves Range of Motion

BENEFITS OF A DYNAMIC WARM-UP

1

DEEP SQUAT + ARMS

Targets: entire body Deep squat down, deep breath in! Waking up the body, the mind and the breath to move!

2

SHOULDER ROLLS

Targets: shoulder joints Important in the warm up to warm-up the ball and socket joints.

3

ARM ROLLS

Targets: Shoulders & back Don't forget to warm-up the upper body!

4

YOGI SQUAT + HIP ROCKS

Targets: Hips & inner thighs For modifications don't go down as low in a yogi squat. Rock hips side to side.

5

DOWN DOG HEEL PEDAL

Targets: gastronemius (calves) Back side of the body - pedal out the heels side to side to warm-up the calves.

6

RUNNERS LUNGES

Targets: core, hips, and glutes Settle into the hip flexor each time the foot comes to the outside of the hand.

7

MOUNTAIN CLIMBERS

Targets: core & shoulders Warming up the core, shoulders and heart rate, moving a little faster here.

8

SQUATS

Targets: quads, hamstrings, & glutes Waking up the lower body and heart rate, squatting as low as you can.

9

3 PULSE LUNGE

Targets: quads, hamstrings, & glutes Pulse low in a reverse lunge for 3 counts and switch. Opening up the chest & squeezing the shoulder blades together at the back!

10

HAMSTRING CURLS

Targets: Heart rate, quads & hamstrings Kick the heel towards the glute and pull the arms back.

SCREENSHOT THE WORKOUT

1. Deep Squats + Breath 2. Arm Rolls 3. Shoulder Rolls 4. Yogi Squat + Hip Rocks 5. Down Dog Heel Pedal 6. Runners Lunges 7. Mountain Climbers 8. Squats 9. 3 Pulse Lunges 10. Hamstring Curls DO IT: 1 MINUTE per exercise

TAP BELOW FOR MORE WARM-UP EXERCISES TO DO BEFORE EVERY WORKOUT.

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