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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