Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Dynamic Warm Up - Butt Kicks

Ready Position:
Start by jogging in place in a relaxed rhythm.

Get it Done:
Swing your arms in one piece, bent 90 degrees at the elbow, with the movement coming from the shoulder. Begin to lift your legs up using your hamstring, and attempt to touch your butt with your heel of your foot. You should feel a light stretch in the hip flexor of the working leg. Work on landing lightly on the ball of your foot, with your knee slightly bent.

Pro Tips:
If you are more than 20 pounds overweight, or have a history of knee or ankle problems, this exercise may be too dynamic for you. If you are unable to perform this movement without pain in your knees, ankles or hips seek out a qualified personal training professional to help you address your personal compensation patterns and needs.

Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Dynamic Warm Up - High Knees

Ready Position:
Start by jogging in place in a relaxed rhythm.

Get it Done:
Swing your arms in one piece, bent 90 degrees at the elbow moving from the shoulder. Lift your legs, using your thigh muscles, as if you are trying to bring your knees to your chest. You may feel a light stretch in your butt and hamstring. Work to land lightly on the ball of your foot, with your knees slightly bent.

Pro Tips:
If you are more than 20 pounds overweight, or have a history of knee or ankle problems, this exercise may be too dynamic for you. If you are unable to perform this movement without pain in your knees, ankles or hips seek out a qualified personal training professional to help you address your personal compensation patterns and needs