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ACTIVITY | RECOVERY ROUTINES | 20 DYNAMIC WARM-UP EXERCISES
ACTIVITY
RECOVERY ROUTINES
May 31, 2024
Before engaging in resistance training, perform dynamic warm-ups like arm circles, leg swings, walking lunges, and jump squats. These exercises are crucial as they increase blood flow, warm up the muscles, and enhance flexibility. By preparing your body in this way, you not only improve performance but also significantly reduce the risk of injury, ensuring a safer and more effective workout session.
BENEFITS OF ARM CIRCLES AS A DYNAMIC WARM-UP
Begin by standing with your feet shoulder-width apart and extend your arms straight out to the sides at shoulder height. Start making small circles with your arms, gradually increasing the diameter of the circles. This exercise promotes circulation and warms up the shoulder joints, deltoids, and upp...
IMPLEMENTING HIGH KNEES AS A DYNAMIC WARM-UP
Run in place while lifting your knees as high as possible towards your chest. This exercise helps warm up the hip flexors, thighs, and calves while boosting your heart rate. High knees also improve coordination and agility, which are beneficial for any physical activity that requires quick leg movem...
THE BENEFITS OF INCHWORMS AS A DYNAMIC WARM-UP
Start in a standing position, hinge your hips to touch the ground, and walk your hands forward until you reach a plank position. Perform a push-up (optional), then walk your hands back towards your feet and stand up. This exercise warms up the hamstrings, chest, and shoulders while activating the co...
SHOULDER PASS-THROUGHS AS A DYNAMIC WARM-UP
Hold a resistance band or a broomstick with a wide grip and pass it over your head from front to back and back to front. This exercise increases shoulder mobility and is essential for preparing the upper body for exercises that involve overhead movements, such as presses and snatches.
IMPLEMENT LEG SWINGS INTO A DYNAMIC WARM-UP
Stand next to a wall or a stable surface for balance and swing one leg forward and back like a pendulum. Start with a moderate height and increase the range of motion gradually. This dynamic movement helps loosen the hip flexors, hamstrings, and glutes while activating the core muscles and preparing...
BENEFITS OF JUMP SQUATS AS A DYNAMIC WARM UP
Start in a standing position with feet shoulder-width apart and perform a regular squat. From the lowered position, use your leg muscles to explosively jump upwards and then land softly back into the squat position. Jump squats raise the heart rate, increase blood flow to all lower body muscles, and...
THE BENEFITS OF BUTT KICKS AS A DYNAMIC WARM UP
Jog in place while kicking your heels up towards your glutes. This exercise targets the hamstrings and helps improve the range of motion in your knees and hips, making it ideal for preparing the legs for running, jumping, and cycling motions encountered in various sports and activities.
INCORPORATING TORSO TWISTS AS A DYNAMIC WARM UP
Stand with your feet shoulder-width apart and twist your torso from side to side in a controlled manner. Keep your hips facing forward to isolate the movement to your upper body. Torso twists increase the spine’s mobility and warm up the core muscles, which are essential for maintaining proper postu...
DYNAMIC CHEST STRETCH AS A DYNAMIC WARM UP
Place your hands on your hips, and make circles with your hips in one direction, then switch to the opposite direction. This exercise loosens the hip joints and lower back, improving the range of motion and reducing the risk of injuries during workouts that involve extensive hip movements like deadl...
BENEFITS OF HIP CIRCLES AS A DYNAMIC WARM UP
Place your hands on your hips, and make circles with your hips in one direction, then switch to the opposite direction. This exercise loosens the hip joints and lower back, improving the range of motion and reducing the risk of injuries during workouts that involve extensive hip movements like deadl...
IMPORTANCE OF CALF RAISES IN A DYNAMIC WARM UP
Stand on the edge of a step or flat ground, raise your heels until you’re on your tiptoes, then lower back down. Perform this movement dynamically to warm up the calf muscles, which play a vital role in any activity that requires running or jumping, enhancing vertical leap and sprinting abilities.
BENEFITS OF WALKING LUNGES AS A DYNAMIC WARM UP
Perform this exercise by stepping forward with one foot and lowering your hips until both knees are bent at approximately a 90-degree angle. The front knee should be directly above the ankle, and the back knee should hover just above the ground. Walking lunges engage and warm up the quadriceps, hams...
IMPLEMENTING SIDE LUNGES INTO DYNAMIC WARM UPS
Step out to the side with one leg and bend the knee to drop into a lunge, keeping the other leg straight—alternate sides. Side lunges target the inner and outer thighs, improving flexibility in the hips and thighs, which is crucial for side-to-side movements in sports and activities.
SCAPULAR SHRUG AS AN EFFECTIVE DYNAMIC WARM UP
Keep your arms straight and shrug your shoulders up and down in a push-up position. This movement focuses on scapular mobility, which is crucial for upper-body exercises requiring good shoulder stabilisation and health.
IMPORTANCE OF KNEE TUCKS AS A DYNAMIC WARM UP
While jogging in place, pull your knee towards your chest alternately with each step. This warm-up targets the hip flexors and lower abdominals, preparing your body for activities that require lifting the knees or bending at the waist.
BENEFITS OF ANKLE JUMPS AS A DYNAMIC WARM UP
Perform small, rapid jumps while staying on your toes and not letting your heels touch the ground. This exercise activates the calf muscles and Achilles tendons, increasing ankle stability and readiness for explosive movements.
IMPLEMENT SPIDERMAN STEPS AS A DYNAMIC WARM UP
From a push-up position, step forward with one foot, placing it next to the outside of the corresponding hand – alternate legs. This dynamic stretch targets the hip flexors and hamstrings while also opening up the lower back.
BENEFITS OF ARM SWINGS AS A DYNAMIC WARM UP
Swing your arms forward and backward, crossing them in front of your chest. This simple movement helps to warm up the shoulders, upper back, and chest, increasing blood flow and reducing stiffness in the upper body.
REVERSE LUNGE AND TWIST AS A DYNAMIC WARM UP
Step back into a lunge and rotate your upper body towards the leg that is in front. This movement warms up the legs and the core while introducing a rotational component that benefits any activity requiring torso rotation.
BENEFITS OF SKATER HOPS AS A DYNAMIC WARM UP
Jump side to side, landing on one foot while swinging the other leg behind you but not letting it touch the ground. This plyometric exercise increases heart rate and warms up the legs, hips, and core, improving lateral movement agility and balance.