Email: info@elitefitcenter.com, Phone: 774-215-5401 Start in the athletic position, like you’re ready to play defense in basketball! Then rotate open facing your right leg, stretching your right arm up toward the ceiling. If you are less flexible, do this stretch with a couch, chair or table behind you. Do not let the heel sneak back toward your body. This will even open up your chest and lat after sitting all day at a computer. Flip your hands back and forth until all reps are completed. This will activate and isolate your calf muscles. The closer they are together, the harder the move. Dynamic warm ups are seen throughout athletic, strength, power, and fitness sports training. Hold for 1-2 seconds. Warm-Up Exercises to Protect the Back | Livestrong.com It’s simple and will help you prepare for exercise, maybe even reduce stress during your school day, or can be used as a quick mobility drill throughout the day. The dynamic warm-up above is designed for people who are doing serious training. This exercise will help improve the functional range of motion of the lower back and hip flexor muscles, as well as, enhance balance and postural control. Slowly lower your hips in line with the right knee. Use the first round to focus on your form, breathing, and just getting your muscles moving. You should be rotating the right shoulder back and open. Start off by standing with good posture, chest up & out and shoulders back. EXAMPLE ADW Over the past 4-years I have really mastered the ADW and use it within all of my classes. Press your arms out against your knees at the bottom of the stretch. Gently pull your left arm to the right while keeping your head tilted to the right side. © 2021 Elite Health and Fitness. Place your knee on the roller or ball. The key is to practice these consistently and to make sure it is progressive, so the body can adapt as you challenge it with new exercises. After completing all the lunges with the up and down reach, add in a side-to-side reach as well. This exercise will help to improve the dynamic flexibility of your lower back and hamstrings, as well as, ankle stability and balance. Our dynamic warm-up sequence has come to a close… Were you able to successfully complete all the exercises? *Disclaimer*The author of this site is not providing professional advice or services to the individual reader. Then bend the right leg and move back into the plank position with the foot outside the hand. As you bend over, lift up your arms straight out to your sides until they are in line with your torso. Step forward with your right leg and drive your heel into the ground. Your hands should be outside your chest and under your shoulders. Aaron Blinn – January 2021 Athlete of the Month. Dynamic warm-ups can reward you far beyond general warm-ups by enhancing your control and freedom of movement, thereby enhancing the performance of your workout. 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