the dynamic warm up
break it down
Basic recommendations :
Hip activation: 3 moves, 2 sets of 10
Dynamic Stretching: 3 moves, 2 sets of 5
Movement Inegration: 3 moves, 2 sets of 10 yards (approx)
Neural Activation: 3 moves, 2 sets of 10 seconds
Consider direction: linear, lateral, rotational, multidirectional, etc
create your own based on your needs and pains.
we're all gonna die (namic) anyway...
here lies the generic dynamic total body warm up. this one never fails.
savasana yoga flow (tall standing reach - forward fold - downward dog - upward dog - child's pose) x3
worlds greatest stretch 2x3 / leg
inch worm x3
repeat the following x2-3
cross jacks x10
squat jumps x10
walking lunge w/ hip circle x10
squat w/ band pull apart or pvc pipe pass through x10
skip x10 yards
side shuffle x10 yards
iron crosses x10/leg
rolling v's x5
dynamic warm up for dead bros...
upper body focus only!!
adductor stretch with thoracic rotation
t spine rotation w/ reach
triset: pass throughs, band pull apart, face pulls w/rope cable attachment (half kneeling) 3x10
superset: ring push up & ring row 3x10
seal jack & med ball chest slam 3x10