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INTRODUCTION
10
11
12
Keep this pre routine short, anywhere from 3-8 minutes in duration and
move right into the first phase of the dynamic warm up.
1A.FoamRollingQuads20SecondsPerSide
VIDEO:
https://www.youtube.com/watch?v=BIbJbNvk1M4
1B.FoamRollingChest20SecondsPerSide
VIDEO:
https://www.youtube.com/watch?v=Y5pdHjBZwc
1C.FoamRollingThoracicSpine20SecondsPerPosition
VIDEO:
https://www.youtube.com/watch?v=3NxIszA51vA
*Note: final chapter of this booklet contains an awesome example workout so you dont have to
assemble your routine by yourself!
2A.HalfKneelingHipFlexorDynamicStretch30SecondsPerSide
VIDEO:
https://www.youtube.com/watch?v=heqIqJvaPak
2B.StandingSingleArmPecDynamicStretch20SecondsPerSide
VIDEO:
https://www.youtube.com/watch?v=jBV26UkEYg
2C.StandingLatHipHingeDynamicStretch10Repetitions
VIDEO:
https://www.youtube.com/watch?v=Iboq0pUDRKE
*Note: final chapter of this booklet contains an awesome example workout so you dont have to
assemble your routine by yourself!
3A.QuadrupedBirdDog10RepetitionsPerSide
VIDEO:
https://www.youtube.com/watch?v=XQdlp84WB88
3B.SidelyingThoracicSpineRotationwithArmSweep10RepetitionsPerSide
VIDEO:
https://www.youtube.com/watch?v=d0ePUMrxsM
3C.QuadrupedLumbarLockedThoracicSpineRotation10RepetitionsPerSide
VIDEO:
https://www.youtube.com/watch?v=f0IK6VYh0RI
*Note: final chapter of this booklet contains an awesome example workout so you dont have to
assemble your routine by yourself!
10
By this point in the dynamic warm up phase system I hope you are
seeing how each phase works off one another to create the
optimal environment for human performance. Once we have
practiced and improved some movement patterns weve been keying
in on, its time to try and turn on those muscles to an even
greater extent with muscle activation techniques.
These are just another type of corrective exercise, but more of
an emphasis is placed on the quality and intensity of muscular
contractions for targeted tissues in this phase. The better we
can get some commonly dulled muscles firing, the better you will
be able to move and function when it comes to the big movements
in your workout itself.
Exercise Video Guides:
4A.SingleLegHeelElevatedGluteBridge10RepetitionsPerSide
VIDEO:
https://www.youtube.com/watch?v=ShEpPjm0EPo
4B.StandingExplosiveBandPress2Setsof5Repetitions
VIDEO:
https://www.youtube.com/watch?v=78xh8n8ZnCY
4C.BandedFacePull10Repetitions
VIDEO:
https://www.youtube.com/watch?v=wLAgZLXDir0
*Note: final chapter of this booklet contains an awesome example workout so you dont have to
assemble your routine by yourself!
11
5A.AlternatingForwardLungewithOverheadReach10RepetitionsPerSide
VIDEO:
https://www.youtube.com/watch?v=TtdZEGY8xfg
4B.Bodyweight/BandedPushUp2Setsof5Repetitions
VIDEO:
https://www.youtube.com/watch?v=SI3lrrZqAYM
5C.BodyweightSquatwithHandsonHead10Repetitions
VIDEO:
https://www.youtube.com/watch?v=ml7MYv8YKfo
*Note: final chapter of this booklet contains an awesome example workout so you dont have to
assemble your routine by yourself!
12
6A.VerticalJump2Setsof3Repetitions
VIDEO:
https://www.youtube.com/watch?v=TMTvYa8WCKM
6B.SealJack2Setsof5Repetitions
VIDEO:
https://www.youtube.com/watch?v=k6Jxq7ZQl1Y
6C.TripleExtensionMedBallSlam2Setsof5Repetitions
VIDEO:
https://www.youtube.com/watch?v=4bV92_5Sb_A
*Note: final chapter of this booklet contains an awesome example workout so you dont have to
assemble your routine by yourself!
13
14
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HipSpecificDynamicWarmUp
PreWarmUpRecommendedActivityStationaryBike5MinutesModeratePace
1.FoamRollQuads20SecondsPerSide
2.HalfKneelingHipFlexorDynamicStretch30SecondsPerSide
3.QuadrupedBirdDog10RepetitionsPerSide
4.SingleLegHeelElevatedGluteBridge10RepetitionsPerSide
5.AlternatingForwardLungewithOverheadReach10RepetitionsPerSide
6.VerticalJump2Setsof3Repetitions
*Movethroughthissequencewithminimalrestbetweenexercises
ChestSpecificDynamicWarmUp
PreWarmUpRecommendedActivityElliptical5MinutesModeratePace
1.FoamRollingChest20SecondsPerSide
2.StandingSingleArmPecDynamicStretch20SecondsPerSide
3.SidelyingThoracicSpineRotationwithArmSweep10RepetitionsPerSide
4.StandingExplosiveBandPress2Setsof5Repetitions
5.Bodyweight/BandedPushUp2Setsof5Repetitions
6.SealJack2Setsof5Repetitions
*Movethroughthissequencewithminimalrestbetweenexercises
PostureSpecificDynamicWarmUp
PreWarmUpRecommendedActivityInclineTreadmillWalkModerateIntensity
1.FoamRollingThoracicSpine20SecondsPerPosition
2.StandingLatHipHingeDynamicStretch10Repetitions
3.QuadrupedLumbarLockedThoracicSpineRotation10RepetitionsPerSide
4.BandedFacePull10Repetitions
5.BodyweightSquatwithHandsonHead10Repetitions
6.TripleExtensionMedBallSlam2Setsof5Repetitions
*Movethroughthissequencewithminimalrestbetweenexercises
16
PhaseISelfMyofascialReleaseTechniques
1A.FoamRollingQuads20SecondsPerSide
VIDEO:
https://www.youtube.com/watch?v=BIbJbNvk1M4
1B.FoamRollingChest20SecondsPerSide
VIDEO:
https://www.youtube.com/watch?v=Y5pdHjBZwc
1C.FoamRollingThoracicSpine20SecondsPerPosition
VIDEO:
https://www.youtube.com/watch?v=3NxIszA51vA
PhaseIIStaticandDynamicStretching
2A.HalfKneelingHipFlexorDynamicStretch30SecondsPerSide
VIDEO:
https://www.youtube.com/watch?v=heqIqJvaPak
2B.StandingSingleArmPecDynamicStretch20SecondsPerSide
VIDEO:
https://www.youtube.com/watch?v=jBV26UkEYg
2C.StandingLatHipHingeDynamicStretch10Repetitions
VIDEO:
https://www.youtube.com/watch?v=Iboq0pUDRKE
PhaseIIICorrectiveExercise&MovementRemediation
3A.QuadrupedBirdDog10RepetitionsPerSide
VIDEO:
https://www.youtube.com/watch?v=XQdlp84WB88
3B.SidelyingThoracicSpineRotationwithArmSweep10RepetitionsPerSide
VIDEO:
https://www.youtube.com/watch?v=d0ePUMrxsM
3C.QuadrupedLumbarLockedThoracicSpineRotation10RepetitionsPerSide
VIDEO:
https://www.youtube.com/watch?v=f0IK6VYh0RI
PhaseIVTargetedMuscleActivation
4A.SingleLegHeelElevatedGluteBridge10RepetitionsPerSide
VIDEO:
https://www.youtube.com/watch?v=ShEpPjm0EPo
4B.StandingExplosiveBandPress2Setsof5Repetitions
VIDEO:
https://www.youtube.com/watch?v=78xh8n8ZnCY
4C.BandedFacePull10Repetitions
VIDEO:
https://www.youtube.com/watch?v=wLAgZLXDir0
17
PhaseVFoundationalMovementPatternDevelopment
5A.AlternatingForwardLungewithOverheadReach10RepetitionsPerSide
VIDEO:
https://www.youtube.com/watch?v=TtdZEGY8xfg
4B.Bodyweight/BandedPushUp2Setsof5Repetitions
VIDEO:
https://www.youtube.com/watch?v=SI3lrrZqAYM
5C.BodyweightSquatwithHandsonHead10Repetitions
VIDEO:
https://www.youtube.com/watch?v=ml7MYv8YKfo
PhaseVICentralNervousSystemActivation
6A.VerticalJump2Setsof3Repetitions
VIDEO:
https://www.youtube.com/watch?v=TMTvYa8WCKM
6B.SealJack2Setsof5Repetitions
VIDEO:
https://www.youtube.com/watch?v=k6Jxq7ZQl1Y
6C.TripleExtensionMedBallSlam2Setsof5Repetitions
VIDEO:
https://www.youtube.com/watch?v=4bV92_5Sb_A