Lower Body Warm-up

November 20, 2008 on 9:59 am | In Strength Training | No Comments

Coach Hashey,

 Thanks for all your posts on the site!  They have really been helpping my training.  I liked your Dynamic Lower body day and would like to give it a try.  What warm-up do usually perform before the training day?  Thanks and I love the site!            J.B.

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Thanks for the feedback on the site, I appreciate it.  I’ll list the lower body warm-up below to help you out.  It will take about 10-12 minutes to perform and is definately worth doing, especially for athletes.  As a side note, there are plenty of trendy stretches out there, but let’s keep it simple!  There are also plenty of other movements that work, but these seem to improve performance for my athletes.

• Body Weight Squats X 12

• Lunges (5 front, 5 each side, 5 backwards)

• Russian Kicks (Straight leg kick up to an opposite hand held out in front of you, keep an upright posture x6 ea side)

• Bird Dogs x 6

• Hydrant Circles x 5 fwd and 5 backwards

• Dinosaur walk x 6 ea leg

• Roll Over’s into V’s x3 Roll Over’s into straight leg x3

• 5 tuck jumps

• 5 burpees

• Hip flexor stretch static stretch and IT band Foam Rolling

Looks like a lot on paper, but it shouldn’t take long since it is just one set of each.  If you want a warm-down leg routine, just send me an email at CoachHashey@synergy-athletics.com .  Also if you need a video or more explanation of the movements, just ask.  Otherwise, enjoy the workout!

     – J. HASHEY, CSCS -