Dynamic Warm-Up Exercises Page 3
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10Reverse Lunge, Elbow to Instep (Kneeling)
Basic Squat
Kneeling, take half step forward with left foot
Stand with feet slight wider than shoulder width
apart.
Place right hand on deck & left elbow inside of
left foot
Squat down to a comfortable depth (this will
Hold for 2 sec.
vary from member to member)
Do not go below thighs parallel to the deck (i.e.,
Place left hand outside foot & push hips to the
sky
a 90 degree bend in the knees)
Complete reps, then repeat on opposite side
Return to starting position
To make this exercise more difficult, perform a 3
count down and a one count up
The 3 countdown will also be slower and will
allow the members to focus on good technique
(knees remains above the ankle and all
movement will be performed at the hips/buttock
lowering down)
Reverse Lunge, Elbow to Instep (In Place)
Place right hand on deck & left elbow inside of
left foot. Hold for 2 sec.
Place left hand outside foot & push hips to the
sky
Keep back knee off deck & contract rear glute
Alternate sides each rep
Split Squat
Take a low split position with your weight
primarily supported on your front leg
Keep your torso engaged, tall posture and don’t
let knee touch the deck
Alternate legs every 5 seconds until working
time elapsed
Reverse Lunge, Elbow to Instep (In Place w/
Rotation)
Place right hand on deck & left elbow inside of
left foot. Hold for 2 sec.
Next, rotate right arm & chest to the sky as far as
you can. Hold for 2 sec & return
Place left hand outside foot & push hips to the
sky
Alternate sides each rep
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