Dynamic Warm-Up Exercises Page 4
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10Lateral Squat
Three Side Steps Touch the Deck
Stand with feet wider than shoulder width apart,
In the defensive position, take 3 side steps to the
shift hips to the side and down
right and touch the deck
Push through your hip to return to start position
Make sure to maintain a partial squat and
remain low
Keep your opposite leg straight, back flat and
chest up
Return to defensive position and take 3 side
steps to the left and touch the deck
Alternate sides each rep
This completes one repetition
Quick Feet / High Knees
Start In the defensive position (feet slightly
wider than shoulder width and hands at waist
level)
Perform a quick shuffle of feet until call for high
knees (run in place)
Gradually increase the height of the knees and
exercise tempo
To increase difficulty, count down from 10 in
high knees position
Knee Blocks/ Alternating Knee Blocks
With both arms raised above your head, contract
your abs and lower both arms to your right knee
to perform a knee block
Perform a certain number of repetitions
Repeat on left side
Perform alternating knee block by alternating
from right to left side after one repetition
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