Dynamic Warm-Up Exercises (Page 7 of 10) in pdf

pulling, they need to also move their hips to gain momentum so they are not just using the upper body-

which will fatigue in a real life scenario of line pulling. They should be rocking back and forth as their

upper body simulates pulling a line. They will be using their legs, biceps, and back muscles during this

exercise.)

Moderate Intensity Exercises:

1. Squat with Front Shoulder Raise: Stand with feet slight wider than shoulder width apart. While

performing a squat, lift both arms up to shoulder level just like you are performing a front raise with

dumbbells. Return to starting position. To make this exercise more difficult, perform a 3 count down and

a one count up. The 3 count down will also be slower and will allow the members to focus on good

technique (knees remains above the ankle and all movement will be performed at the hips/buttock

lowering down).

(Purpose: this exercise is used to warm-up the lower body and shoulders. Make sure

the students do not raise their arms above shoulder level.)

2. Reverse Lunge with Lateral Shoulder Raise: Stand with both feet at shoulder width apart. Take your

right leg and step back into a lunge ensuring your left knee remains above your left ankle and you

maintain a 90 degree bend in both knees. While you are performing the reverse lunge, perform a

simultaneous lateral deltoid raise to shoulder level (elbows are bent). Your arms should move in the

same plane as your body and should not go above shoulder level.

(Purpose: this exercise is used to

warm up the lower body, and the middle deltoids/shoulders. Technique is important for this exercise.

Have them practice their stationary lunge first. Then have them practice a standing lateral raise with

their arms. Once they have both techniques perfected, have them practice it together. Too often

students will perform external rotation with their arms while doing this exercise. Correct them and make

sure they only perform the lateral raise.)

3. Steam Engines (Standing Oblique): In a stance with your feet shoulder width apart, perform an

oblique exercise by bring your right elbow to your left knee (performing hip flexion with knee bent on

left leg). Make sure you are contracting your abs during this exercise. DO NOT pull on your neck.

Repeat to other side.

(Purpose: this exercise is used to warm-up the hip flexors and the internal/external

obliques. Make sure the students do not pull on their neck with this exercise.)

4. Standing Side Crunch: Standing with feet shoulder width apart, with knee bent, externally rotate left

hip so it knee is pointing towards outside body. With left elbow bent and hand placed behind neck, lift

knee towards elbow to perform a side crunch. Repeat for a certain number of repetitions and repeat on

other side.

(Purpose: this exercise warms up the hip flexors, deep abdominal muscles and increases the

range of motion of the inner thigh since the leg is position on the side of the body.)

5. Cross Country Skiing: To perform this exercise, simulate you are cross country skiing by alternating

your left arm with right leg (simultaneous movement) and right arm with left leg. Repeat for certain

number or repetitions.

(Purpose: this exercise targets the entire body and is an exaggerated motion of

running. Students should still be reminded to land “softly” in order to reduce impact on the joints.)

6. Plyo-Jack: This exercise will be used to introduce the member to plyometric moves. Please remind

them that they will land with “soft knees” and with as little impact as possible. The member will perform

3 jacks and will then proceed into a double knee tuck. The goal is to jump up as high as they can and to

bring both knees together to the chest.

(Purpose: this exercise is used to get the body ready for

Dynamic Warm-Up Exercises Page 7

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