Dynamic Warm-Up Exercises Page 2
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10Glute Bridge (30 Sec Hold)
Y’s (Bent Over)
Lift hips to create a line through knees, hips &
Hinge at waist, back flat & chest up
shoulders
Glide shoulder blades back & down & raise
Keep back flat & torso engaged throughout the
your arms over your head to form a Y
movement
Initiate movement with shoulder blades,
Keep toes pulled up to your shins
not arms & keep thumbs up throughout
Hold for 30 seconds
Lower arms back to start & repeat for reps
Glute Bridge w/ Knee Extension
Lift hips to create a line through knees, hips &
shoulders
T’s (Bent Over)
Alternate extending knees – hold 2 sec. ea
Hinge at waist, back flat & chest up
Keep back flat & torso engaged & head on the
Glide shoulder blades back & down & raise
deck throughout the movement
your arms over your head to form a T
Initiate movement with shoulder blades,
not arms & keep thumbs up throughout
Lower arms back to start & repeat for reps
Glute Bridge Marching (Hip Flexion)
Quadruped Thoracic Rotation
Lift hips to create a line through knees, hips &
Start with one hand directly below shoulder, the
shoulders
other behind head with knees directly below
Lift one knee towards your chest, hold 2 sec.
hips
Althernate legs for prescribed reps with each leg
Rotate by opening your torso up as far as
possible while exhaling, hold for 2 sec.
Keep back flat & torso engaged & head on the
Rotate torso towards the deck, taking elbow to
deck throughout the movement
knee, hold for 2 sec
Complete reps, repeat on opposite side
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