Dry Land Dynamic Warm-up: 

Dry Land Dynamic Warm-up:                                          (est. 15-20 minutes)

***Remember to start each movement small and increase it through the reps.

  • Leg Swings 2-direction x 10   each leg
    • Front to back
    • Across body
  • Walking Series x 15-30 steps for each of these (or 15-20 yards)
    • Walk with rotation (rotate across front foot as you step)
    • Walk with Overhead reach (high!)
    • Lateral shuffle (each side/direction)
    • Karaoke (each side/direction)
    • Skipping (& with overhead reach)
    • Soldier kicks (alternate is to raise knee up and touch across with opposite hand)
  • Standing Series
    • Standing trunk twists x20
    • Wide leg toe touches (straight leg)x10-16
    • Side lunges (side to side) x 10-16
    • Air squats x10-20
    • Lunge with triple twist x 6-12 per side
      • Lunge forward, twist over front knee, twist back other way, then twist back over front knee
    • Ankle hops x20-50
  • Chest & Shoulder series
    • Arm Pendulum swings x30-50 each direction
      • Each arm:Front-back, side-side, circle CW, circle CCW
    • Wall Stick-em Ups x10-12
    • Wall Scapular pushup x10-20
      • If no wall, do on an elevated bench/table or the floor
      • If possible, change hand positions around
      • Focus on bringing shoulder blades together then apart, keeping elbows straight
    • Wall or Incline Pushups x5-10
    • With a band:Rotator cuff series.  Focus on scapular / shoulder blade movement!
      • Elbow bent (band to the side), Rotate inside to outside    x 10
      • Elbow bent (band to the side), Rotate outside to inside x10
      • Elbow straight (band to the side), Tennis backhand from inside to outside x10
      • Elbow straight (band in front), Straight arm push back (from front to back) x10
    • Optional:Repeat walking series and ankle hops