Sets	Reps	Weight/Resistance
1
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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:
Dynamic Warm Up – Toe In Leg Kick

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

Get it Done:
Brace your stomach, lift your right leg, squeezing your thigh and rotating your heel out and away from your body and your toes toward your left leg. This movement is the opposite of the Soccer Kick. Keep your knee locked, back straight and chin up and avoid leaning forward. You should feel a light stretch on the back of your right leg. Do not force your leg higher by using momentum or by bending the knee. Do as many repetitions as is needed to warm up your muscles to maximum height.

Pro Tips:
Create the rotation of the leg, by rotating the leg at the hip joint, not by lifting or rotating your waist. Use your dynamic warm up time as a systems check in the same way that airline pilots check 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 does feel limited, it may be telling you to avoid or limit its use for this workout. If it does feel limited, you can perform a few light static stretches to see if the desired area will loosen up; but remember, don’t force it.