Wake Those Muscles Up and Let’s Get Movin!

Warming up the right way can help you stay healthier and maximize your muscles and strength.  A common thing coaches and athletes will mix up is static and dynamic stretching.  Static stretching doesn’t activate your muscles as much as dynamics do.  Here is a quick dynamic warm up routine that is my go-to before games and lifts to help wake up and activate my muscles.

1. Reflexive Performance Reset spots
2. Any arm and forearm stretching needed

General Movement

• Skip forward with arm circles (15 yards)
• Skip backward with arm circles (15 yards)
• Giant hurdle step overs (10 steps)
• Lateral hurdle over unders (3 each way)

Hip and Glute Activation

• 90/90 Hip switches (5 each way)

Slow Dynamic Movement

• Knee hug to psoas lunge (10-15 yards)
• Frankenstein to single leg hinge (10-15 yards)
• Reverse lunge and twist (10-15 yards)

Fast Dynamic Movement

1. Carioca (10-15 yards)
2. Frankenstein skip (10-15 yards)
3. A-skip (10-15 yards)
4. 2 Sprints at 75% (10 yards)