Dynamic 10-Minute Warmup

These stretches are perfect for getting the muscles ready for a workout.

[embedyt] http://www.youtube.com/watch?v=Ve-JbyfVkVk[/embedyt]

Remember to take time for each stretch and perform each stretch 5-10 repetitions each.

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1. Alternate Knee Up to Chest (flexors and extensors warm up and stretch)

heel to butt

2. Heel to butt (flexors and extensors warm up and stretch)

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 3. Holding Wall and alternate leg Step-back (calf warm up and stretch)

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4. Swinging Foot back and forward (flexors and extensors stretch)

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5. Front Swing (flexors and extensors warm up and stretch)

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6. Hip Openers (flexors and extensors stretch)

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7. Arms Up & Down (Upper Body Warm Up)

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8. Dip squat (flexors and extensors stretch)

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9. Long Leg lunge Sink and Dip (flexors and extensors stretch)

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10. Thoracic Side Opening and Reach Up (arms up and down)

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11. Upper Body/Trunk Stretch (trunk rotation)

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12. Extended Arms Trunk Rotation (Mid-Section warm up)

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13. Reach Overhead from Side to Side (Mid-Section warm up)

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14. Arms Up & Down (Upper Body Warm Up)

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15. Palms clasped behind head and rotate from side to side (Upper Body and Shoulders Warm up)

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16. Shoulder Roll back and forward (Upper Body and Shoulders Warm up)

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17. Open Hand to the side (Thoracic and Chest Warm Up)

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18. Open Hand Across (Thoracic and Chest Warm Up)

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19. Rolling Around (Mid-Section warm up)

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20. Arms Overhead & Lunge (Total Body Stretch and War Up)

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21. Head Rolls (Neck and shoulders stretch and warm up)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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