Dynamic Warmup #2

Complete in one circuit with minimal rest between exercises.
Then repeat for a total of 3 times.
 

Exercise
Jump Rope (side straddle) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again. Continue for the prescribed number of jumps or time. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Jump Rope (half twister) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. When you are jumping shift your feet to the left side land and then shift over to the right side. Continue for the prescribed number of jumps or time. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Skip (B-Rhythm) Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight. Extend the left leg out into an extended horizontal position and then paw down with the foot and dive the hips through. Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion. Now drive the right leg up and out while extending the left ankle in a skipping motion. Repeat until desired repetitions or distance is met. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Butt Kick Start with a light jog Pull the heel of the lower leg up to and bounce off the butt. Your knee should come forward and up during the movement. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Heel Sprints Run keeping the legs straight and the foot plantar flexed (toes curled up) so that you are on your heels. Focus on minimal ground contact and pull through with the heel. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Bounding 1. Jog into the start of the drill for forward momentum. 2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward. 3. Repeat with other leg and arm 4. This exercise is an exaggerated running motion focusing on foot push-off and air time. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec

 

Dynamic Warmup #3

Complete in one circuit with minimal rest between exercises.
Rest 30 seconds and then repeat 3 times
 

Exercise
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Wide Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the ?eady position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
One Leg Squat w/ Plates 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates. 2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to ?it back so that knees stay over the feet. 4) Once thigh is slightly above parallel (as shown) return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec

 

Dynamic Warmup #4

Complete in one circuit with minimal rest between exercises.
Repeat circuit 4 times.

Exercise
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
Lunge onto Box 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. 2) Step forward 2-3 feet and place foot onto a box 12-24 high. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. Trainer's comments: Alternate legs back and forth.	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
Fingertip Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. You should be pushing just from your fingertips. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
Skip (B-Rhythm) Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight. Extend the left leg out into an extended horizontal position and then paw down with the foot and dive the hips through. Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion. Now drive the right leg up and out while extending the left ankle in a skipping motion. Repeat until desired repetitions or distance is met. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
Skip Start with both feet together and begin by driving your left leg into the air and explode with the right ankle so that both feet are off the ground. Upon landing with the right foot bring the left foot down and drive the right leg into the air and repeat. Continue this bouncing, alternating motion until desired repetitions are met. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
Butt Kick Start with a light jog Pull the heel of the lower leg up to and bounce off the butt. Your knee should come forward and up during the movement. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec

 

Dynamic Warmup #5

Complete in one circuit with minimal rest between exercises.
Repeat this circuit 6-8 times.
 

Exercise
High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
Ankle Bounces 1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°. 2. Hop continuously on both feet using only the ankles to project body up. 3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion). Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
Skip (with arms) Start with both feet together and begin by driving your left leg into the air and explode with the right foot so that both feet are off the ground. Upon landing bring the left foot down and drive the right leg into the air and repeat. Swing arms back and forth during skipping motion. Continue this alternating motion until desired repetitions are met. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
Toe Bounce Walks Start on the balls of your feet. Bounce up and down using only your ankles extending to propel you off the ground. Stay on the balls of your feet at all times. This should be a light quick bounce to your walk while staying on the balls of your feet. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
Bounding 1. Jog into the start of the drill for forward momentum. 2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward. 3. Repeat with other leg and arm 4. This exercise is an exaggerated running motion focusing on foot push-off and air time. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       20 sec