The dynamic warm up begins any exercise session by moving the body through a multitude of moves. Find a long space, such as a hallway or driveway to do this warm-up, do approximately 6-10 repetitions on each side.
1. Scorpions: Lie on the floor face down with your legs straight and arms out to your side in a T position. Lift your left leg off the floor and reach across your body towards your right hand then bring your legs back together and repeat on the opposite side.
2. Leg overs: Lie on the floor face up with your legs straight and arms out to your side in a T position. Lift your left leg off the floor and reach across your body towards your right hand then bring your leg back to the floor to repeat on the opposite side.
3. Knee-hug to Lunge: Start this move by balancing on one leg and pulling the opposite knee up and hugging it to your chest, from there drop foot of the knee that you pulled to your chest into a forward lunge. Return to standing by bringing the back leg to meet the front and repeat the same thing on the opposite side of the body.
4. Backwards Lunge and twist: Start facing away from the direction that you want to go and take a big step back with your right leg. Drop your right knee down to the floor into a lunge position. From this position, twist your shoulder towards your left hip without moving your hips. Return to center and push-off of your left leg to return to a standing position. Repeat the same thing on the opposite side.
5. Leg Cradle: Balance on your right leg and grab your left leg at the knee with your left hand and at the ankle with your right hand. Pull your shin towards your chest as you stand tall and keep your right leg straight. Drop your left leg and step forward. Repeat the same thing on the opposite side.
6. Quad Stretch: Balance on your right leg and reach behind you with your right hand as you bring your left leg up behind you. Grab your left foot/ankle and pull your heel to your butt. Release your left leg and take a step forward and repeat on the opposite side.
7. Inverted Touch: Balance on your right leg and fold forward with a flat back hinging at the waist as you reach down to touch your right foot with your left hand. As you fold forward, you should raise your left leg up as high as possible with your toe pointing down towards the ground. Stand back up and step forward with your left foot and repeat on the left side.
8. Frankenstein: Balance on your right leg and extend your arms straight out in front of you as you lift your left leg as high as possible under control up to your extended hands. The right leg should stay straight for the whole move. After you lower the left leg step forward with the left and repeat on the right side.
9. Elbow to instep with twist: Take a big lunge step forward with your left leg, bring your right knee to the floor, and place both of your hands on the floor on the inside of your left leg. Support yourself with your right hand as you reach your left elbow down to the floor directly inside the arch of your left foot. From that position, lift your left arm up to point your hand to the ceiling without twisting at the hips and keeping your left knee over your ankle. Stand up and bring your right foot forward into a lunge to repeat on the opposite side.
10. Pretzel stretch: Take a big lunge step forward with your left leg, bend your right knee to hover an inch above the floor, and place both of your hands on the floor on the inside of your left leg. Pivot your left leg 90º to point away from your body as you straighten your right leg and twist so you lower your right hip towards the ground. Return back to a lunge position and push with your left leg to stand back up. Repeat on the opposite side.
11. Inchworm: Start in a push-up position, drop your hips towards the floor and look up keeping your arms straight. Push your hips up into the air with straight legs and arms as you push back and try to touch your heels to the floor. From that position, keeping your legs straight, toe-walk your feet as close to your hands as possible. Return to push-up position by walking your hands forward and repeat.
