Pre Performance Warm Up

Video Description: The purpose of this video is to guide you through some examples of exercises that can be included in a warm-up routine. They are organized as such to increase your body temperature and heart rate, activate key muscle groups, mobilize your muscles and joints, and prepare your nervous system for increased activity. Starting first with core activation and ending with plyometric exercises, this is a great example of how to create something that works for you and your body! Disclaimer: The exercises in this video are for general wellness and educational purposes only. They are not a substitute for individualized medical care. Do not push through pain or discomfort. If you experience symptoms, stop, and consult a licensed healthcare provider. For prescriptive exercise programs tailored to your needs, please schedule a visit with a physical therapist or other qualified provider. Example of a Warm-Up 1. Knee press isometric x30s 2. Single leg dead bug w/ knee press x30s, each side 3. Bridge w/ alternating marching x10 4. Shoulder CARs x4, each direction 5. Wrists CARs x4, each direction 6. Bear Crawl x4, each direction: • Forward • Back • Left • Right 7. Inchworm series: Roll through the spine à Inchworm to plank à world’s greatest stretch à side plank à plank push-up x1-2 à inchworm back à repeat other side, repeat each side once more 8. Mountain climbers x20s 9. Downward dog active calf stretch x6-8 10. Quarterback weight shifts (elbows on thighs, shift side to side) • parallel 4-8 • turnout 4-8 11. Bottom’s Up hamstring stretch x30s 12. Ankle circles x3-6 each direction, each side 13. Leg swings • Forward to back, x4 • and side to side, x4 14. Sumo squat to single leg balance x4, repeat w/ eyes closed x4 15. Reverse lunge w/ trunk rotation toward front leg à flex forward à rotate toward back leg à flex forward, repeat other side, 2x each side 16. Snap down x8 reps 17. Reverse snap down x8 reps 18. Small prances with arms swinging x10 19. Pogo jumps • 2 feet jump around a “box” alternating clockwise & counterclockwise x30s • Repeat on 1 foot, x30s each side 20. Skaters x30s • Repeat w/ a cognitive task (name all the cereal brands, count backward by 7’s from 100) 21. Anything else you need (more head/shoulders, foot intrinsics, etc)