- [[static stretches]] # Idea ## Jumping jack Jumping jacks are a great warm-up for any type of movement because they work your shoulders, adductors and abductors (inner and outer thigh), calves and glutes, says Lipana. You’ll also fire up your heart rate and neurological system which will set you up for a killer workout. ![[20240115111953.gif]] ### High knees They prime your body for a similar movement pattern as running, and they significantly increase the core body temperature and heart rate, she explains. They also warm up the core, quadriceps, and hip flexor muscles, she adds. ![[20240115112322.gif]] ## Dive bomber push up - [Dive Bomber Push-Ups: Benefits, Muscles Worked, More - Inspire US](https://www.inspireusafoundation.org/dive-bomber-push-ups/) - [Dive Bomber Push-Up | Exercise Guide - YouTube](https://www.youtube.com/watch?v=mvNcSF-nXg4) Dive bomber push-ups take several characteristics from standard Yogic exercise, such as each repetition beginning in the downward dog yoga pose as well as involving a slow stretching of the thorax so as to maximize abdominal stability development. ![[Pasted image 20240116085850.png]] ![[20240116090222.gif]] ### Inchworm This exercise dynamically stretches your hamstrings while also warming up your core, shoulders, and chest. You can also expect a little core and oblique workout as you shift your weight back and forth between your hands. ![[20240120084100.gif]] ### Downward dog with toe tap This move lengthens the muscles on the back of the legs (the posterior chain) including the glutes, hamstrings, and calves, says Green. “Again, when we are sitting, these muscles are all in a shortened position, so lengthening them is essential,” she explains. It also helps reverse the common rounded shoulder posture. ![[20240120083734.gif]] ## Leg swing ### Forward leg swing ![[20240115111050.gif]] ### Side leg swing ![[20240115110518.gif]] ## Lat stretches ### Vertical dynamic lat stretch ![[20240115113303.gif]] ### Horizontal dynamic lat stretch ![[20240115113358.gif]] ## Soldier's march or alternate toe touch ### Soldier's march ![[20240115110536.gif]] ### Alternate toe touch (like soldier's march), aka Frankenstein ![[20240115113836.gif]] [Dynamic Warmup Exercises | How to do Frankenstein Warmup - YouTube](https://www.youtube.com/watch?v=m7muRa-r0LE) ### Helicopter warmup ![[20240115115239.gif]] ## Lower body ### Squat to heal raise “The squat to heel raise will help athletes get into a full squat position which requires 90 degrees of hip flexion required for running,” says Green. “The calf raise at the top is a great way to load the calve muscles in preparation for running as these muscles are responsible for eight times bodyweight in force when running.” ![[20240120083432.gif]] ### Helicopter warmup - [Dynamic Warmup Exercises | How to do Helicopter Warmups - YouTube](https://www.youtube.com/watch?v=7Sd07MqDQQQ) ![[20240115115514.gif]] ### Reverse lunge with knee drive “The reverse lunge with knee drive simulates running,” says Green. “The hop at the top utilizes triple extension since the hip, knee, and ankle are all in a push off position, which is the same as single leg push off in running.” ![[20240120083544.gif]] ### Lunge with reach ![[20240115115657.gif]] ### Lateral lunge with glute pul “This exercise works on lateral movement patterns and is warming up your gluteus maximus and medius and quadriceps,” says Chellsen. “It also emphasizes single leg movement patterns which is important because running requires a lot of time on one leg.” ![[20240120083624.gif]] ### Lateral lunge with reach The lateral lunge opens up the inner thigh and groin (adductor and gracilis muscles) in addition to opening up the thoracic spine (mid back), lats, and obliques as you reach to the opposite side. ![[20240120083922.gif]] ### Walking quad stretch ![[20240115113610.gif]] ### Butt kicks ![[20240115115048.gif]] ### Squat with arm raise ![[20240115111009.gif]] ### Inner thigh/lateral squat ![[20240115114131.gif]] ### Side squats ![[20240115110733.gif]] ## Hamstring curls and calf ![[20240115110643.gif]] ### Hamstring scoop Do it with vertical lat stretch. ![[20240115113033.gif]] ### Heel-toe walking stretch ![[20240115114851.gif]] ### March with pushoff ![[20240115110916.gif]] ### IT band stretch - opens up hips, stretches TFL muscles that are connected to IT bands - warms up calfs ![[20240115114410.gif]] ## Hips ### Hip opener Hip openers are an excellent move for warming up your core and your hips, as well as preparing your body for any single leg movements, says Chellsen. ![[20240120083259 1.gif]] ![[20240115113944.gif]] ## Hanging leg/hip raise ![[20240120084917.png]] ## Arms and upper body ### Arm circles ![[20240115111329.gif]] ## Aerobic and footwork ### Carioca - fully rotate hips - [Running Drill - Carioca - Ask Dr. Abelson - YouTube](https://www.youtube.com/watch?v=E6SKcfQBZlc) - [Slow Motion Carioca - YouTube](https://www.youtube.com/watch?v=Kr76HRDWiKo) - [CARIOCA - SPEED TRAINING WARM UP - YouTube](https://www.youtube.com/watch?v=SfJLsVnxnCE) - [Dynamic Warmup Exercises | How to do Carioca 3 Ways - YouTube](https://www.youtube.com/watch?v=ViOHs1b6jGc) - Tempo: 1234, step back step front, step back step front ![[20240115120515.gif]] ## Banded walks Band on ankles or feet. - Forward walk - Side walk ## Upper body IYTW exercises ### TWY stretch The TWY stretch opens up muscles on the front of the body including the pecs and the biceps, while activating muscles on the back of the shoulder blades and spine, says Green. ![[20240120084149.gif]] # References - [Dynamic Stretching Warm Up Routine - YouTube](https://www.youtube.com/watch?v=Vw7PdhxPCS4&list=LL&index=162&t=3s) - [6 Dynamic Stretches to Warm Up Your Lower Body Before Exercises - YouTube](https://www.youtube.com/watch?v=yuT6RWIYSu0) - [12 Best Dynamic Stretches For Any Workout, From A Trainer](https://www.womenshealthmag.com/fitness/a43783177/dynamic-stretching/)