Sets	Reps	Weight/Resistance
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2
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Exercise Name:
Dynaimc Warm Up - Swiss Ball Weighted Bridge

Ready Position:
Start in a bench position on the Swiss ball. Keep your neck and upper back supported on the ball. Grasp a pair of 1 to 5 pound dumbbells and hold them palms, up at shoulder height. Allow your butt to drop to the ground, ending in an incline position keeping your butt close to the ball and feet flat on the ground.

Get it Done:
With your weight distributed evenly between your feet, begin to push yourself over the ball. As you start to approach the bench position, press your arms into an overhead press. Continue to push yourself over the ball. At the top of the full bridge position, make sure that your feet are flat and your elbows remain straight. To return to the start position, allow your hips to drop to the ground, staying close to the ball, and return the dumbbells to the shoulder press, palms up position. Repeat for the desired number of repetitions, slowly allowing your body to open up more and more.

Pro Tips:
By performing this movement in your bare feet, you will be stimulating more body awareness receptors in the bottom of your feet and allow a fuller range of ankle flexion. You can also create different challenges to your body awareness by varying the ball size and alternating your arms.

Sets	Reps	Weight/Resistance
1
2
3
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5

Exercise Name:
Dynamic Warm Up – Soccer Kick

Ready Position:
Maintain your balance on your left leg, gripping the floor with your toes and creating tension with your butt and leg.

Get it Done:
Brace your stomach and lift your right leg by squeezing your thigh and rotating your heel in, like you’re going to kick a soccer ball. Keep your knee locked, back straight and chin up and avoid leaning forward. You should feel a light stretch on the back of your raised leg. Do not force your leg higher by using momentum or by bending the knee. Do as many repetitions is as needed to warm up your muscle to bring it to its maximum height. Then repeat on the other side.

Pro Tips:
Create the rotation of the leg by rotating your leg at the hip joint, and not at the knee or ankle. And remember, the purpose of the dynamic warm up is to use your time as a systems check in the same way that an airline pilot checks the condition of the equipment before they take off. The goal is less about how high you can kick your leg, but rather asking yourself “How does my leg feel today?” “Does it feel good and ready to rock and roll?” Or, “does it feel limited?” If it feels limited, it may be telling you to avoid or limit its use during the workout. If it does feel limited, you can perform a few light static stretches to see if the desired area will loosen up.