With all of the in-home workouts being shared around the internet, it is important to perform a proper warm-up before jumping right into your workout. Doing so will raise your body temperature, activate musculature, prevent injury and get the most out of your in-home routines. Here is a dynamic warm-up to help prepare for your in-home training session that will take less than 10 minutes.
You will need:
- Mini Bands
- 5 Yards of Space
90/90 with Arm Sweep x5 each side
- Start in a side lying position as seen in the video below, with one leg crossed over the other.
- Place your bottom hand on your knee that is crossed over to keep it securely in contact with the floor.
- With the top arm moving in a sweeping motion, try to circle around your head to the other side of your body without losing contact with the floor. Only perform in the range of motion that is comfortable to you, and in which your arm can remain in contact with the floor.
- Return to the starting position, and now move that top arm away from you toward the opposite side of your body. For both movements, follow your moving hand with your eyes/head the entire time and stay in a comfortable range of motion.
- Repeat for five repetitions of each on each side.
Mini Band Hip External Rotation x6 each side, x6 together
- Place one mini band above your knees, and the other around your ankles.
- Start in an athletic stance, with your hips and butt back.
- Maintain that starting position as you bring one knee in toward the center, and then drive that band back out to the starting position.
- Repeat for six repetitions on one side, and then six on the other.
- Once you have completed both sides individually, perform the movement with both legs at the same time for an additional six repetitions.
Mini Band Linear Walk x 5 yards forward, 5 yards backwards
- Keep the mini bands on and start in the same position as above.
- Keeping your knees pushed out against the bands, take little steps forward for 5 yards, followed by little steps moving backwards.
Mini Band Lateral Walk x 5 yards each direction
- Start in the same position as above with one band above the knees and one around the ankles.
- Position yourself in an athletic stance with your hips and butt back. As you take a lateral step with your leading leg, keep tension on the bands as you take the second step with your trailing leg. It is a very common mistake to bring the trailing leg all the way in, losing tension on the bands. Think of it as a big pushing step with your leading leg, and a smaller second step with your trailing leg as you move across the 5-yard space.
- Reset if needed and move back in the other direction, leading with the opposite leg.
Mini Band Glute Bridge + Abduction x 6
- Begin in a glute bridge position, with the bands in the same place, and your heels about fingertip-length away from you.
- Exhale as you drive your hips up, squeezing the glutes at the top of each repetition.
- After completing all repetitions of the glute bridge, stay in the top of the bridge position, allow your knees to come inward slightly, and then drive the bands out with your knees for an additional six repetitions.
Single-Leg Glute Bridge x6 each side
- Remove the mini bands and return to the start of a glute bridge position.
- Bring one knee to 90 degrees and place your hands around that knee.
- Push the foot in contact with the ground into the floor as you bridge your hips up, exhaling and squeezing your glute at the top of each repetition.
- Perform for all six repetitions on one side, then switch legs and complete the repetitions on the other leg.
Knee Hug to World's Greatest Stretch x3 each side
- Place your hands around one knee and pull the knee up toward your chest.
- Take a big step forward with that same leg, dropping your inside elbow inside of the knee that's in front, and placing your hand on the ground by the instep of your leading foot. Your back should stay flat, with your trailing leg fully extended.
- Place the hand that is inside the leading foot to the outside of that same foot, and rock back in to a hamstring stretch.
- Stand up, step forward and repeat on the opposite side.
- Stand tall and walk your hands out into the top of a push-up position, keeping your legs straight.
- Depending on the amount of space you have available, you can either walk your hands back towards your feet, aiming to keep both your legs and arms as straight as possible, or walk your legs forward toward your hands as your hips rise.
- Keep your legs as straight as you can the entire time. Repeat the movement for five repetitions.
Reverse Lunge with Reach x 3 each side
- Stand tall with your feet together.
- Step back with one leg, bending that knee until you are in the bottom of a reverse lunge position.
- Once you are in a stable lunge position, reach across your body, rotating your torso as you do so.
- Release that arm as you come back to center.
- You can add on the option of opening up with the opposite arm as seen in the video below.
- Repeat for three repetitions on each side.
Quad Stretch with Reach to Inverted Hamstring Stretch x3 each
- Stand tall and pull one foot into a quadricep stretch.
- With the opposite hand, reach tall towards the sky.
- From there transition to a Single-Leg Hip Hinge and drive your arms out to make a letter "T" shape while doing so.
- Repeat for all repetitions, and then complete on the opposite side.
Leg Cradle to Lateral Lunge
- Stand tall, placing your hands on the instep of one foot and pull that leg into a leg cradle position, getting a stretch through the hip.
- Step directly into a Lateral Lunge, keeping the non-lunging leg straight, and sitting your hips back.
- Push off of the leg you lunged with back toward the center and repeat.
- Switch legs and complete on the opposite side.
Photo Credit: dusanpetkovic/iStock
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