DYNAMIC WARM UP OPTIONS |
High Knees: Alternating knees to chest while jogging | Butt Kicks: Alternate "kicking" own butt while jogging |
Side Shuffle w/arm swings: Moving sideways - Spread feet out, feet together, and feet out again while arms mimic the legs |
Open the Gate: •Lift knee up and in a circular motion rotate leg: up, out, and down •Plant foot, take two steps, and repeat on other side | Close the Gate: • Lift knee up and out at 45°. •In a circular motion rotate leg: up, in toward center of body, and down •Plant foot, take two steps, and repeat on other side |
Quad Stretch: Kick foot into butt and grab foot with same-side hand | Glute/Ham Stretch: •Lift knee into chest and hug •Plant foot & lift alternate left into chest. |
Hip Flexor Stretch: •Lunge, lean forward into hips , hold for 2 seconds. •Pull back foot forward into another lunge, hold 2 seconds | Sumo Stretch: •Pivoting while moving •Wide squat and lean into "front" leg to stretch groin area •Pivot & swing the opposite leg & stretch |
Leg Swings - Straight: •Swing leg straight back & straight forward •Swing leg up and into the air - hip height •Plant foot & repeat on other side | Leg Swings - Wide: •Swing leg straight back & forward •Swing leg up at a 45°into the air - hip height •Plant foot in front & repeat on other side |
Hamstring Stretch: •One foot steps slightly forward •Bend at the waist •Swing arms down brushing sides of ankles or ground while leaning over •Lift up, switch legs and repeat. | Calf Stretch: •Step foot forward •Lean body forward while bending front leg •Keep heel of back foot on the ground - 2sec •Swing back foot forward & repeat |