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Quick Dynamic Warm Up

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A Dynamic Warm Up is beneficial for the body prior to movement

A dynamic warm up is something that should always be completed prior to movement, weight lifting and/or running. We know time is of the essence, and most busy people want to jump right into their workout, but here’s a little routine you can easily do in under 5 minutes. Apex Wellness Director, Kalen Powell, demonstrates his dynamic warm up prior to a 20 minute weight lifting routine in the video below. Even just a few minutes will go a long way with the body. Dynamic warm ups are great to prime the nervous system, activate muscles throughout the body and allow you the opportunity to feel yourself out before jumping right into exercise.

Easy to learn dynamic warm up

We know there are TONS of movements out there that are used in dynamic warm ups – feel free to add yours in! This is a simple routine that touches MOST of the body and is easy to learn. At Apex Performance Wellness & Rehab, we want to help educate so you have your own knowledge. We want you to utilize this without instruction, continuous video watching (although you can keep this in front of you while doing it!), or feeling confused.

When do you implement a dynamic warm up?

Whether it’s a CrossFit workout, Orangetheory class, after work run, weekend hike, lunchtime lift, WHATEVER, dynamic warm ups are proven to be the most effective way to prepare the body. This will help you get more out of your exercise of choice, feel better while doing it, and decrease risk of injury.

Video demonstration of dynamic warm up:

Full-Body Dynamic Warm Up in under 5 minutes! Prepare your body for movement, weight training, or athletic activity.

Dynamic Warm Up Movements Shown:

1. Hamstring Sweeps: quick stretch and activation of the glute, hamstring and calf. Press heel into ground sweep the arms down, feeling the stretch throughout the backside of the leg. On the way up, press the heel into the ground, pulling yourself up, activating those same muscles you just stretched. It’s always important to activate these muscles because they have a lot of responsibility for a wide range of movements (ex. Squats, running, jumping).

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Hamstring Sweeps are a great movement to stretch and activate muscles in the posterior kinetic chain.

2. Walking Quad: pull heel to butt, squeeze glute on that leg to get more activation, release after 1-3 counts. You can add a calf raise on the opposite leg for added muscle activation and balance.

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Apex Wellness Director, Kalen Powell, demonstrates Walking Quad

3. Walking Knee to Chest: Pull knee to chest to the point where you feel some tension (not max tension), hold briefly and release. Kalen likes to add a hip opener with it to further prepare the hip for movement (shown in video). This is a great addition to work on balance, prepare the hip for lower body weight lifting and athletic movement.

4. Side Lunge: Activate and lengthen the muscles on the inner and outer part of your legs. Knee to chest and forward lunge with twist work the body front to back. This part of the dynamic warm up is essential to get lateral movement in and prepare the body for more intense lateral movements (agility drills, lateral lifts, & prepare the groin).

5. Lunge with Twist: Keep this movement slow and under control, especially when you start with rep 1 and 2. The first few may not feel great, but continue to work into your full range of motion. Focus on your balance and take this movement at a slow, controlled pace. The trunk twist is a great warm up for the spine and prepare the core for rotational movement.

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Lunge With a Twist is an efficient movement to warm up the legs while getting a spinal rotation

6. Inch Worm + Push Up:  Activate the upper body with a light push-up while continuing to prepare the Posterior Kinetic Chain (muscles on backside of body, glutes, hamstrings, calves).

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Inch Worm + Push Up is a great total body movement

7. Worlds Greatest Stretch (Kalen’s Version): This movement is a bonus. You can forego this movement if you’re feeling warmed up already. You can also do the Yoga Flow here as well (see our last post!). This movement is great to add another spinal rotation as well as more mobility to the hip.

Now it’s your turn!

Overall, a dynamic warm up is great to prime the nervous system, lightly stretch and activate muscles throughout the body. Any warm up is better than nothing! You can do this in place, back and forth in the gym or down the sidewalk prior to a run.

Now go get after it and keep grinding on the journey towards Championing Your Body!

Don’t hesitate to ask for help!

If any of these movements are causing pain or you would like 1-on-1 instruction and assessment so you have a custom plan of attack, let’s set it up! Visit us at our state-of-the-art facility near Washington Square Mall in Tigard, Oregon, where we have all the tools needed to help you Champion Your Body.


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