Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Dynamic Warm Up - Toes to Ears

Ready Position:
Take a medium-wide stance. Take 3 deep breaths and relax the body.

Get it Done:
In short, you simply want to move each joint of your body through a full range of motion, increasing the range and the speed as the joint warms up. Start by wiggling and crunching all of your toes. Then move to your ankles, rotating in each direction. Next, bend your knees, lifting your heels to your butt. The next major joint is the hip. To warm it up, start with kicks as described with the Straight Leg Kicks with the addition of pulling the leg behind you, using your butt and hamstring, creating a pendulum swinging action with the leg forward and back. The second part of the hip warm up is to lift your leg to the side and allow it to alternate passing in front of your supporting leg, and behind. The upper body warm up starts by rotating your shoulders side-to-side. Lay your arms flop in a rubber man type of fashion. The next upper body movement is self-hugs. Start by giving yourself a hug, then bring your elbows back by squeezing your shoulder blades together. Then repeat,

Pro Tips:
This Toes to Ears Dynamic Warm Up is a great way to get the body moving and going first thing in the morning prior to a sporting event, or as a break during the work day to help get out some of the kinks. Even if you don’t take the time to do a full systems check from toes to ears, taking the time throughout the day to rotate your joints through their full range of motion is a great way to be proactive in dealing with stress and keeping your joints mobile and fluid.

Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Elbow Plank - Beginner

Ready Position:
Start by going to your elbows and knees on a mat. Place your forearms flat on the ground, with your elbows at 90 degrees. Walk your feet back until your legs are straight. Keep your chin, chest and hips all at the same level, bracing your stomach and squeezing your butt to avoid the hips dropping and to avoid sagging of the lower back.

Get it Done:
This exercise is an isometric exercise (meaning that there is no movement of the muscles). Your goal is to keep your back from sagging by squeezing your butt and stomach.

Pro Tips:
You can do this exercise by a mirror to see if your back is straight and in line with your hips, chest and chin. You can also place a watch with a second hand between your elbows to watch the time. Once you have built up to being able to hold (for one minute) for three sets, with a minute rest between, move onto the Plank Hold With Straight Arms.