Weekly Groove: Dynamic Warmup

Weekly Groove is the Dynamic Warmup. Ever since a dynamic warm up appeared in NROLA (New Rules of Lifting Abs) I’ve been hooked. I’ve created one to warm up with weights that is a mix of NROLA, NROL4L (for Life), some GGS (Girls Gone Strong), and stuff I like. There is also one from Runner’s World that I use before running.

If you are just starting out the dynamic warm up is going to look a lot like a work out and probably feel like one too. It was tough getting started with the dynamic warmup it felt hard but after not using it a couple times I realized I feel more prepared to lift or run. The running one is a very subtle feeling of being more ready to run.

Here is my current dynamic warm up that I use before weights. It takes me a bout 10 minutes.

10 Walking Crossover toe touch
5 Squat to stand
10 1- leg 1/4 squat
10 Side lunge with touch
10 Glute bridge
5 Knee to armpit (supine)
5 Rotation form quadruped
5 Bird dog each side
5 Down dog to spider man
5 1/2 kneeling thoracic rotation
5 inch worms
5 reverse lunge with twist
10 Grande battement
10 March in place
10Butt kicks

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