Dynamic Warm Up Shoulder Circles 1.

Stand up tall, feet slightly wider than shoulder-width apart, knees slightly ben 2. Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action 3. 6 to ! repetitions 4. Repeat with the other shoulder "mportance# acti$ate shoulder muscles to impro$e range of motion, which are used in while pumping arms while walking or %ogging&

'rm Swings & Stand up tall, feet slightly wider than shoulder-width apart, knees slightly bent (& )eep back straight at all times *& Swing both arms continuously to an o$erhead position and then forward, down, and backwards +& 6 to ! repetitions ,& Swing both arms out to your sides and then cross them in front of your chest 6& 6 to ! repetitions "mportance Controlled arms circles acti$ate the muscles of the shoulders, back and chest while stretching the same muscle groups which are used in while pumping arms while walking or %ogging&

Side -ends & Stand up tall with good posture, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on hips (& -end smoothly first to one side, then the other, a$oiding the tendency to lean either forwards or backwards *& Repeat se.uence 6 to ! times with a slow rhythm, breathing out as you bend to the side "mportance# to stretch the upper body muscles to enhance muscular performance in the upper body

/ip Circles & 0ut hands on your hips and spread feet wider than your shoulders, make circles with your hips in a clockwise direction (& 6 to ! repetitions *& Repeat in a counter clockwise direction "mportance helps open up the hips while stretching the core

/alf S.uat & Stand up tall with good posture holding your hands out in front of you (& -end at the knees until your thighs are at +,1 with the floor *& )eep your back long throughout the mo$ement +& 2ake sure that your knees always point in the same direction as your toes and you are looking ahead ,& 3nce at your lowest point, fully straighten your legs to return to your starting position 6& Repeat the e4ercise ten times 5& -reath in as you descend, and out as you rise "mportance# warming up the lower body re.uiring a greater degree of force production

6unges & (& *& +& ,& 6& 5& Stand up tall both feet together )eeping the back straight lunge forward 7he right thigh should be parallel with the ground and the right lower leg $ertical Spring back to the starting position Repeat with the left leg '$oid leaning forward& 6 to ! repetitions on each leg

"mportance# warming up the lower body& 7his e4ercise also re.uires balance to help acti$ate your stabili8er muscles in your legs and hips

7oe Rise & 6eaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (& 9ach time, lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet *& 6 to ! repetitions "mportance# strengthen the calf muscles and strengthen the muscles at the front of the lower leg

)nee to Chest & Stand up tall with good posture, feet slightly wider than shoulder-width apart (& -ring your knee cap toward your chest by hugging your shin while stepping onto your toes with your opposite foot *& 'lternate each leg while stationary or do it while walking forward +& "mportance# 7his e4ercise mimics the top of a running stride as you bring your knee toward your chest before striking the foot toward the ground

/igh )icks & :ou can do them while alternating as you walk, or stationary (& "f starting with your right leg, e4tend your left arm straight out& *& )ick your leg up while keeping your leg and hand straight so that your toes hit your palm&

+& 7ry to progressi$ely kick higher, but complete this e4ercise while staying under control& "mportance# /igh kicks help warm-up the hamstrings and impro$e range of motion

6eg Swings

Stand sideways onto the wall Weight on your left leg and your right hand on the wall for balance Swing your right leg forward and backward 'ltrnate legs 6 to ! repetitions on each leg

"mportance# feeling a stretch in the hamstrings and glutes while acti$ating your hip fle4ors