3 Dynamic Warm-up Moves



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Your warm-up moves will also prepare your mind for the work ahead. This video will show you three warm-ups: one for cardiovascular training (heart), one for muscular endurance training (strengthening of the major muscles) and one for flexibility (stretching and joint mobility). Tags dynamic warm-up video easy warm-up routine how to warm up. Warm Up These are 3 warm up moves I’ve been using recently. The focus is core anti-rotation, thoracic rotation, shoulder stability and hip mobility.

These should get you ready pop on your feet and. The 12 BEST Dynamic Warm-up Exercises 1. Vinyasa Flow. This yoga staple is a great dynamic warm-up exercise for strengthening your upper body while opening up 2. Inchworm.

These are a slight progression from the Vinyasa Flows and possibly my favorite dynamic exercise of all time. 3. Dynamic. But that’s where a dynamic warm-up — like the moves below — comes in. They will get your body ready to work out.

They were selected by Fitzgerald for BuzzFeed’s 4 Weeks to 5K Challenge. I know I said just three steps, but if you’re planning a speed workout, I would suggest some more dynamic moves right before you start, including high knees, butt kicks, walking lunges, Cariocas, and strides. Those will really prepare your body for the workout, raise your heart rate a bit, and help you run better. Stand tall with feet hip width and arms ready at sides. Bend at the waist and place hands on floor, keeping legs as straight as possible without locking knees.

Walking hands forward to come into a plank position and pause. Walk hands back to feet and stand to return to starting position. Make it.

What is a Dynamic Warm-up? Also called “movement prep,” dynamic warm-ups consist of integrated movements that can improve muscular strength, mobility, stability, balance, coordination, agility and/or even power. Warm-ups can include foam rolling, balance exercises, yoga-type movements, agility drills and even plyometric drills.

Dynamic stretches are active movements where joints and muscles go through a full range of motion. They can be used to help warm up your body before exercising. Dynamic flexibility involves doing certain stretches and exercises that mimic the activity you are about to do. This helps you warm up the muscles, use more range of motion, and helps prevent injury.

Finish an active dynamic warm-up with isolated movements and exercises, such as leg-swings, to finally focus specifically on a different joints and ranges of motion. EXAMPLE ADW Over the past 4-years I have really mastered the ADW and use it within all of my classes.

List of related literature:

Other moves that go easily from single to double and back again are hamstring curls, step touches, and lunges.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

The basic low-post moves include the drop-step baseline power move, drop-step middle hook, front turn baseline for bank jump shot, and front turn baseline and crossover middle for hook.

“Basketball: Steps to Success” by Hal Wissel
from Basketball: Steps to Success
by Hal Wissel
Human Kinetics, Incorporated, 2011

Low-impact moves are recommended in the warm-up phase of the session.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

One solution is to replace the “defending” moves dj by “attacking” moves aj and “counterattacking” moves cj, and to include them only for corner cells j∊ {1, 3, 9, 7}.

“The Art of Computer Programming, Volume 4A: Combinatorial Algorithms, Part 1” by Donald E. Knuth
from The Art of Computer Programming, Volume 4A: Combinatorial Algorithms, Part 1
by Donald E. Knuth
Pearson Education, 2014

Here are five good dynamic-stretch moves to get you started.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

(145) As you progressively and almost seamlessly combine moves, substitute a more complex move for a simple one, keeping the routine the same length.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Assisted hip flexion (heel drag) and hip abduction 3.

“Essentials of Orthopaedics & Applied Physiotherapy E-Book” by Jayant Joshi, Prakash P Kotwal
from Essentials of Orthopaedics & Applied Physiotherapy E-Book
by Jayant Joshi, Prakash P Kotwal
Elsevier Health Sciences, 2016

49-57 and 49-58) ● Position body on floor with hands on balance board, elbows straight as shown ● Slowly lower body to floor and return to starting position ● Keep board steady during the push up ● Perform two sets of five repetitions Figure 49-58

“Pain Procedures in Clinical Practice E-Book” by Ted A. Lennard, David G Vivian, Stevan DOW Walkowski, Aneesh K. Singla
from Pain Procedures in Clinical Practice E-Book
by Ted A. Lennard, David G Vivian, et. al.
Elsevier Health Sciences, 2011

Typically, these strategies require 50 to 100 moves, which is far from optimal.

“Heuristic Search: Theory and Applications” by Stefan Edelkamp, Stefan Schroedl
from Heuristic Search: Theory and Applications
by Stefan Edelkamp, Stefan Schroedl
Elsevier Science, 2011

As mentioned previously, the three distinct initiating movements that are frequently used by players during baseline movement are (1) the jab step, (2) the pivot step, and (3) the gravity step (see Figures 11-15 to 11-17).

“Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen, Robert C. Manske
from Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, et. al.
Elsevier Health Sciences, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • 1:07 Downdog to Lunge 1:25 Inchworm 1:37 Dynamic Squat Stretch 1:47 Hamstring Stretch 1:56 Half Kneeling Hamstring Stretch 2:06 World’s Greatest Stretch 2:17 Half Kneeling T-Spine Rot 2:28 Kneeling T-Spine Rotations 2:42 Wringing the Towel 2:51 Child’s Pose with Reaches 2:59 Side to Side Lunge with Reach 3:12 Standing Calf and Ham Stretch 3:21 Pigeon Pose with Circles 3:34 Hamstring and T-Spine Rotation 3:44 Squat to Push UP 3:56 Hurdles 4:05 Kneeling T-Spine Ext 4:15 Side to Side Lunge with Step 4:26 IT BAND 4:39 Quadriceps Stretch Walking

  • In this chilly weather these stretching making me sweat…Wow… this is awful, great… its the precise I’m looking for…many many many thnx

  • i’m a coach Karate Martial Art from indonesian, now i use dynamic stretches before my students workout. and these is my reference. good job and share again awesome stretches..!!

  • I have got to say, you have by far one of the best static stretching videos here on youtube and I spent hours going through different videos.

    Its fun to try to remember the exercices as Im going through the video. I have to rewind it sometimes, but its ok. The music is great too!


  • Great Cori! I used dynamic stretch for skating warm up for years with an off ice class. This is motivating me to get back to doing it. Love these stretches!

  • I was looking for a way to hopefully help my wrist… Sometimes I’d have to get up just to stretch my fingers and wrists bc it hurts so bad and get stiff. Especially during plank like exercises.

  • 4 21 20. enjoyed this but still cant do the last exercise from a high plank so I do it with my knee on the floor. Still home due to corona outbreak. all be safe and stay blessed

  • Great video! Already planned to include some in my warm-up.:) Question about the side-to-side lunge, should the toes point straight forward or can the feet point outwards? Or put in other words, how does the foot position affect this exercise?

  • I been training competing and teaching for 20 years. This is some best content i especially love you professional and not almost naked. For some reason men take there shirts off to demonstrate a stretch lol. Thank you

  • Commendable job I appreciate!! I just have one query in squat push up,can we do it without touching our knee to ground?it can lead to over use injury

  • I always do this before training I thought its what everyone does, I guess my karate coach really is amazing and didn’t train bunch of champions as a fluke ��

  • I managed two rounds of it. Not perfect but could feel I was getting better the second time round. It felt so good. Thank you. I love your videos but the follow through is a real bonus.

  • This is awesome!!! thank you! i have some tightness and imbalances when doing my powerlifts, this is just perfect combination of stretches and mobility in just 8 minutes wow

  • Thank you for showing beginner ways to some of these warm ups! Also combining stretches makes this easier. I don’t like stretching for 20 minutes when I’m trying to motivate myself to workout. My ADHD does NOT do well when it takes that long BEFORE I even start to exercise.

  • Couldn’t see what you were doing with shoulder “rolls”. Thanks. Also you move very quickly. Was that for the video or is the goal to go that fast?

  • From YouTube recommended video �� to binge watching devotee ��. This is one of the best and most informative fitness channels around! You ���� are amazing! ������

  • Excellent stretch! I did after your 15 min abs and 25 arms workouts. I love how you come up with different ideas I’ve not seen before.

  • Great thanks it’s easy to make it morning routine and maintain it since it’s only 2 min. Something that works for lasy-ass like me who wants to get into excersise.

  • hello guys..
    ur a regular watch for me! just love ur work 😉

    could u let me know if there’s any super stretches or stuff that could be done to stretch the bone and ligaments for an increased body height?
    would appraciate if u cud do a video for the sameif there’s anything that kind possible.
    thank you.
    and, hugs frm India 😉

  • Good morning Coach Kozak and Claudia!

    Today is my rest day and instead of doing yoga I decided to do this one and then your two 20 min shoulder stretching & strengthening routines for pain relief.



    All three feel so good!

    Thank you so much always for your clear explanations and all you do!

    Many congratulations again on the little one coming soon!

    Have a wonderful day and weekend to you and your family!:-)

  • Is this the kind of warmup you should do for every workout, or if this for someone who has an issue with body tightness? Shouldn’t you do this kind of stretching after a workout? Thanks.

  • I have to try this!! this looks great! I tend to just rush through to my workout without properly warming up.. Yikes!! I know that is bad.. I’ve been looking for a great dynamic warm up and here it is:) thanks so much! I found your page recently and your content is super helpful! keep up the great work!

  • Great! It was perfect for my group of mamas that come over on Mondays. Everyone commented that it worked and they loved the variety:)

  • Wow! It’s like being with old friends! I haven’t been working much so I didn’t think I needed you guys any more. Boy was I wrong! I seems sitting and lying down are really hard on my body too. I am back with you again �� hope you’re family is wonderful �� Thank you so much ��

  • Thank you so much for giving your time to do these workouts. So many videos on YT just show you how to do a move but isn’t a full workout so you have to stop and start the video! My glute medius and QL is so tight from chair & car sitting this helps.

    PS: So glad to see Coach’s hip/glute on the fire hydrant doesn’t allow him to get his knee that high I can’t either (Claudia is so loose). Claudia thank you for mentioning the hip pop I do that with some hip moves in stretching and have been worried if it is an issue.

  • seriously these little workouts rock. I’ve been doing them for a week or so and I was moping the floor last night with much more power seriously I could feel I was stronger. I do the little weight ones too and the cardio mix them up. sometimes I do a few of them but if I only have time for one I do that…something is better than nothing is my attitude now.

  • @HASfit hey, I wanted to know if we can incorporate dynamic stretches with plyometrics just to focus on muscles first with intensity and then with ease?

    Like 10 burpees and then 10 reps of any dynamic exercise that targets the same are. will it be fruitful in any way?

  • Ok now I am in Tennis mode since my Peru kick the Venezuelans for the Group II of the Davis Cup.

    Next year we will be in Group I…..wohooooo.

    Thanks for sharing this amazong warm up.


  • What exactly is Episoketren System? How does this thing really work? I see a lot of people keep on speaking about this popular training course.

  • Glad to have found your channel recently! This routine is great to help me loosen up before my workouts!!! I also love your MMA 40min workout! Wonderful!

  • There are some goodies here… I appreciate you taking the time to note what time each move is in the video. Thanks for the share!

  • Thank you. As a former PT with certifications from NASM, ACSM & AAFA this is VERY helpful. In fact one of the best I’ve seen on YouTube.

  • I now know how to modify my pre-warm out running routine. I’ll use it now, and this will be my game changer for next running competition, I know it!!�� (thank you for your great job!!)

  • LOVE this! I did it w/o my shoes this time and it was better. My wrists always hurt when I do anything on the ground but that’s where your wrist stretches come into play.:)

  • Great! Recently started working out with HASfit and I love it:) I’ve been confused about fitness for so long with no one to turn to for help. So glad I found you guys ^^

  • When I first started with you guys two months ago, at the beginning you say, “don’t let your knee bounce off the ground” I laughed and said, “ya, right”. Now it’s easy to keep my balance and gently almost touch my knee to the floor. I couldn’t even do page turners without grimacing! Now my book is all the way open! �� Thank you so much ��

  • Sometimes my mind says, “I’m too tired to stretch” it’s a liar! I don’t listen because Every single time I do streatch, I feel invigorated and happy �� thank you both so much and blessings to your family ��

  • I love all these stretches! Recently discovered your channel and love it, such great and valid content. I have such a terrible time getting down into squat, hopefully practicing these will help

  • I love this!! Why don’t we use dynamic stretches more often??!! That got thing warm and super mobile! I saw every segment of your spine mobilized…and you cant say that for static stretching! Awesome! TY ��

  • That was awesome. Your workouts are so different and I really needed that opening up. Unfortunately last time I tried I couldn’t do your stuff because of tears to the tendons in my shoulders. Might try again. My fitness has picked up in lockdown.

  • After using it for 3 weeks every day, only 1 thing is driving me nuts. That he don´t want to let her talk (about “the pops”):D She can´t finish not one sentence. Overall one of the best stretching routines.

  • oof too much for a beginner like me, im just not flexible enough atm, though I tried to follow as best i could. That one where you turn your knees all the way through from a squatting position was just impossible for me (for now). Could barely get it move 45 degrees.

  • I just wanted to say thank you, i just recently came across your channel and been working out to the videos y’all make and also sooo kind for giving people the opportunity to watch these for FREE that means a lot I’ve paid for training and nothing really changed in my appearance and when I started watching you guys I’ve lost over 5-10 pounds and I feel the soreness so I know I’m making muscle/burning fat
    Thank you again!