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Dynamic Warm-Up

Dynamic Warm-Up. How long: 10-20 minutes Age? Current physical condition? Prior exercise experience? Why: Prepares body for demands of work-out Increases heart rate, respiratory rate, blood flow Increases body core temperature Enhances muscle elasticity. Dynamic Warm-Up.

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Dynamic Warm-Up

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  1. Dynamic Warm-Up • How long: 10-20 minutes • Age? • Current physical condition? • Prior exercise experience? • Why: Prepares body for demands of work-out • Increases heart rate, respiratory rate, blood flow • Increases body core temperature • Enhances muscle elasticity

  2. Dynamic Warm-Up • Exercises for upper & lower body • Include all planes of motion • Progress: low –intermediate-high intensity • Progression: casual-moderate-explosive • Feel energized and ready for work-out • Break a sweat!

  3. Dynamic Warm-Up • Wake up muscles (2 passes: 20-5-20-5-20-5-20yd) • Forward jog • Back pedal • Walking quad stretch • Walking knee hug • Add dynamics (2 passes : see above) • High knees • Butt kicks • Grape vine to left • Grape vine to right

  4. Dynamic Warm-Up • Increase range of motion (2 passes: see above) • Forward lunge • Frankenstein • Low side steps (switch sides ½ way) • Helicopters • Optional: Ski specific finish (3 sets – 20 reps each) • Classic leg swing left/right • Cross-over leg swing left/right • Skate Jumps • 3 person log roll

  5. Dynamic Warm-Up#1 Wake up muscles (2 passes: 20-5-20-5-20-5-20yd) • Forward jog • Back pedal • Walking quad stretch • Walking knee hug Add dynamics (2 passes : see above) • High knees • Butt kicks • Grape vine to left • Grape vine to right Increase range of motion (2 passes: see above) • Forward lunge • Frankenstein • Low side steps (switch sides ½ way) • Helicopters Optional: Ski specific finish (3 sets – 20 reps each) • Classic leg swing left/right • Cross-over leg swing left/right • Skate Jumps • 3 person log roll Dynamic Warm-Up#1 Wake up muscles (2 passes: 20-5-20-5-20-5-20yd) • Forward jog • Back pedal • Walking quad stretch • Walking knee hug Add dynamics (2 passes : see above) • High knees • Butt kicks • Grape vine to left • Grape vine to right Increase range of motion (2 passes: see above) • Forward lunge • Frankenstein • Low side steps (switch sides ½ way) • Helicopters Optional: Ski specific finish (3 sets – 20 reps each) • Classic leg swing left/right • Cross-over leg swing left/right • Skate Jumps • 3 person log roll Dynamic Warm-Up#1 Wake up muscles (2 passes: 20-5-20-5-20-5-20yd) • Forward jog • Back pedal • Walking quad stretch • Walking knee hug Add dynamics (2 passes : see above) • High knees • Butt kicks • Grape vine to left • Grape vine to right Increase range of motion (2 passes: see above) • Forward lunge • Frankenstein • Low side steps (switch sides ½ way) • Helicopters Optional: Ski specific finish (3 sets – 20 reps each) • Classic leg swing left/right • Cross-over leg swing left/right • Skate Jumps • 3 person log roll Dynamic Warm-Up#1 Wake up muscles (2 passes: 20-5-20-5-20-5-20yd) • Forward jog • Back pedal • Walking quad stretch • Walking knee hug Add dynamics (2 passes : see above) • High knees • Butt kicks • Grape vine to left • Grape vine to right Increase range of motion (2 passes: see above) • Forward lunge • Frankenstein • Low side steps (switch sides ½ way) • Helicopters Optional: Ski specific finish (3 sets – 20 reps each) • Classic leg swing left/right • Cross-over leg swing left/right • Skate Jumps • 3 person log roll Dynamic Warm-Up#1 Wake up muscles (2 passes: 20-5-20-5-20-5-20yd) • Forward jog • Back pedal • Walking quad stretch • Walking knee hug Add dynamics (2 passes : see above) • High knees • Butt kicks • Grape vine to left • Grape vine to right Increase range of motion (2 passes: see above) • Forward lunge • Frankenstein • Low side steps (switch sides ½ way) • Helicopters Optional: Ski specific finish (3 sets – 20 reps each) • Classic leg swing left/right • Cross-over leg swing left/right • Skate Jumps • 3 person log roll Dynamic Warm-Up#1 Wake up muscles (2 passes: 20-5-20-5-20-5-20yd) • Forward jog • Back pedal • Walking quad stretch • Walking knee hug Add dynamics (2 passes : see above) • High knees • Butt kicks • Grape vine to left • Grape vine to right Increase range of motion (2 passes: see above) • Forward lunge • Frankenstein • Low side steps (switch sides ½ way) • Helicopters Optional: Ski specific finish (3 sets – 20 reps each) • Classic leg swing left/right • Cross-over leg swing left/right • Skate Jumps • 3 person log roll

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