Sets	Reps	Weight/Resistance
1
2
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5

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
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5

Exercise Name:
Dynamic Warm Up - Swiss Ball Lunge

Ready Position:
Take a shoulder-width stance; place the shin of your right leg on the Swiss ball. Maintain your balance on your left leg, by gripping the floor with your toes and creating tension with your leg and butt.

Get it Done:
Keep your chin up to avoid rounding your back. Keep the weight distributed through the whole of your left foot and push your right leg back, sitting your hips down and into the movement. At the bottom position, your left knee should be bent 90 degrees, and your right leg should be almost straight. Try to avoid allowing your left knee to go past your toes. You should be creating and absorbing the majority of the force with your hips, not your knees. To return to the standing position, use your hip and thigh muscles to drive your left foot into the ground, and your right knee on the ball forward.

Pro Tips:
If the balance component is too difficult at first, you can use poles (or some other support device) to learn the movement. This movement must be done under control and within your body’s range of motion to avoid injury. If you are unable to perform this movement without pain in your knees, seek out a qualified personal training professional to help address your personal compensation patterns and needs.