Dynamic Flexibility
• The Dynamic Warm-Up should be don in a slow controlled manor. The emphasis is on
technique rather than repetitions or speed of the drill.
• Walk three steps forward after each walking stretch and repeat in a controlled manner with
great posture.
• Perform over 10-15 yards.
2.
1.
Knee Pull + Quad Pull:
Keep chest up and pull knee to
chest w/dorsiflexed foot. Switch
into quad stretch by reaching to
the sky with opposite hand while
pulling dorsiflexed foot to butt
3.
Figure 4 Glute:
Cross foot over knee of opposite leg.
Sink hips down with chest up to cradle
the knee and foot. While holding the
lower leg, stand into a fully upright
position with the chest up and back flat.
6.
7.
High Knee Lunge, Reach, Tilt:
Front heel stays on ground, knee
behind toe, stay tall, back leg 6
inches from ground arms overhead
and tilt upper body away from lead
leg.
Side Lunge w/ Tilt:
Keep feet squared off,
squat 90˚ into lead
leg, tilt toward trail
(straight) leg until
stretch in groin.
10.
Soldier Kick:
In walking form, keep hands out
front at shoulder height, kick the
leg up until a slight stretch in the
hamstring is felt. Bring the foot
down under control.
Cal Tinsley M.A, CSCS, SCCC
Fire Hydrants
Stand tall, grab
just below knee
and pull to side.
Extend lifted leg
if possible.
4.
8.
11.
5.
Retro Calf/ Hammy:
Hinge at hip w/ toeto-nose until stretch
behind knee, keep
back flat. Walk
backward.
Walking RDLs
Keep back flat and reach
forward with hand and back
with the heel. Keep good
posture.
9.
Inchworm with Push up:
Walk out to push up, keep hands under shoulder,
perform push up(s), walk toes toward hands with
legs straight. Walk hands forward to push-up
position. Repeat.
Leg Swings Forward
and Backward:
One hand on the wall,
keep heel on floor and
swing leg forward and
backward with the
chest and eyes forward.
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12.
Spiderman:
Walk out to push up position, bring foot up to
same side hand, foot flat on ground. Take the
same side elbow to the ankle. Grab the toes and sit
back, extending the leg. Crawl out and repeat.
Leg Swings Side-to-Side
Both hands on the wall,
keep the non-moving leg
facing the wall and swing
opposite leg side-to-side,
toe up in each direction.
Chest and eyes forward.
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