Training Tips Done Right with D1: Dynamic Warmup

Every workout needs a warmup, and D1 Training does it right! As is stated by Coach Ryan at D1 Training Huntington Beach, a good warm up does three critical things: It gets your body temperature right, it gets your joint capacity ready to go, and gets your mindset focused on the workout ahead.

Here is a walkthrough of the Dynamic Warmup. Read through all steps and watch the video before attempting to complete this series of exercises.

1. Knee hugs: Walk forward raising alternating knees as you go, giving them a “hug”
2. Walking hip flexor stretch. Every couple of steps, alternate lifting each leg, rotating, and lifting your ankle into a stretch. So, for the right side, raise your right knee up, rotate your leg inward (in front of you) so you can grab your ankle and lift it into a stretch. Repeat both sides as you walk.
3. Leg sweeps. Every couple of steps, alternate anchoring your heel, hinging at the waist, then reaching down and doing a sweeping motion with your arms. This stretches the back of your legs, engages your core, and warms up the upper body as well.
4. Now warm up the quads. Every couple of steps, bend your knee/leg behind you and grab your ankle behind you. Pull up for a gentle stretch. You can advance the move by rising on your toes and raising your free arm as you move forward.

• Side lunges. Stand with feet apart, lunge down to one side, stand to center, lunge to other side. Repeat while advancing down the turf.
• Finish with a combination move: knee hug, into forward lunge, then rotate to the side and raise your arm into the air. This final move is called the Greatest Stretch in the World because it stretches upper, lower, and core parts of your body at the same time. Repeat on both sides.

The Dynamic Warmup prepares your body to workout. It’s important for better mobility, range of motion, and explosive performance.

Training safely, efficiently, and for maximum desired results are all part of the D1 Difference. D1 Training is The Place for the Athlete®, ideal for anyone at any level who has a fitness goal. D1 facilities are known for their world-class coaching team, training tips, and 5 Star Training Program.