10-15 Minute Dynamic Warm-up Routine for any exercise program by Jason Davis (UVA Director of Fitness & Instruction)
Equipment/Space requirements: 10-20 yards of outdoor space (parking lot, yard, driveway, etc.)
- Walking Lunge with Upper Body Twist
- 20 yards alternating lead leg. Twist in direction of lead leg.
- Focuses on glutes, hamstrings, quads as well as ankle and foot.
- Walking High Knees
- 20 yards. Grasp leg and pull towards chest as walking. Alternate grasping each leg.
- Focuses on glutes, hamstrings and low back.
- Open the Gate
- 20 yards alternating legs. Start position- walking forward.
- Raise leg at hip with knee bent, then rotate leg outward. Set foot down.
- Focuses on groin/inner thigh.
- Close the Gate
- 20 yards alternating legs. Start position- in open gate position with leg rotated outward.
- In starting position, bring the leg inward across the midline of the body towards opposite side.
- Focuses on lateral (outside) upper leg- IT band and hip area.
- Forward/Back/Side Leg Swings
- Focuses on hips and hip flexors.
- Jogging High Knees
- Focuses on glutes and hamstrings.
- Jogging Butt Kicks
- Focuses on quadriceps.
- Carioca
- 20 yards in each direction.
- Focuses on hips and hip flexors.
- Strides
- 4-5 20-yard.
- This is not quite a sprint, gradually pick up speed over the course of the 20 yards.