The purpose of this warm up is to prepare your body for training that involves your lower extremities only. Combine with an additional warm up if you'll be involving your whole body in your workout. Many people benefit from doing a few minutes of light cardiovascular exercise prior to a warm up such as this - rowing, running, cycling, or skipping for 5 minutes at an easy to moderate pace are great options.
Complete each exercise in series, before returning to the beginning for the next round. Complete 1-3 rounds.
*If this warm up feels more like a workout, the Beginner-Intermediate warm up may be better for you.
Because this warm up is non-specific, you may want to complete the first set of your actual workout at a lighter load to prepare your body for the specific task at hand. For example, if the first exercise in your workout is squats with a heavy barbell, doing a couple sets with a progressively heavier bar will help prepare your body and brain for the demanding task ahead. These should not be fatiguing.
Starting in a pushup position, bring one foot up beside your hands, outside your body. Sink your hips so that you feel a stretch in the front of the straight leg and/or the back of your bent leg. Twist to reach each hand up toward the ceiling. Put your back knee down while you use your hand to push your front knee out to the side. Then rock back onto your heel and straighten your front leg to feel a stretch in the back of your thigh or knee. Return to the starting position and repeat on the other side.
Do at least 5 on each side.
If you feel a strong stretch in any portion of the sequence it's an indication that your flexibility needs a little more work. Either perform multiple sets of 5 with a minute of rest in between or increase the number of reps to up to 10.
Sit with your knees bent and feet flat on the floor in front of you, shoulder width apart. Lower your knees to one side until both of them are on the floor. You'll have to turn to face sideways to let this movement happen. Keeping your knees and lower legs in contact with the floor, lift our hips up and rise up as high as you can. Return to the starting position and repeat on the other side.
Do 8 on each side.
With your feet in a comfortable position around shoulder width, lower yourself down as far down as you are able into a squatting position.
Your weight should remain balanced through your foot - a common mistake is to lift your heels and/or put all of your weight into your forefoot.
Make an effort to remain somewhat upright, allowing your hips and knees to bend deeply - a common mistake is to lean forward with a rounded back.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.
With your feet shoulder width and facing forward, step one foot as far across in front of the other as you can reach - keep both feet and your hips facing forward. Now bend your legs so that your back knee comes toward the front ankle. Stand up, keeping your feet in place, and repeat.
Do 5-8 on each side.
Start standing with your feet hip-width apart and step one foot forward. Bend both legs until they form 90-degree angles. Press through your front foot to step back to starting position. Try to avoid having you front heel lift off the ground by limiting how far forward your front knee travels. Repeat on the other leg.
Do 5-8 on each leg.
1. Begin by squatting half way down on one leg, with the other leg off the ground.
2. Then tip forward and straighten your free leg out behind you while you straighten your weight-bearing leg to move into the "airplane" position. You may feel a stretch in the back of your thigh or knee at this point.
3. Return to an upright position by quickly driving the knee of your free leg through and up. If it feels natural, allow the momentum to carry you up onto your toes.
Do 5 on each side.
Kneel on a mat on both knees, with your body upright and your toes tucked up toward your shins. Keeping a strong core and a straight line from your head to your knees, slowly lower yourself backwards as far as you can, before returning to the starting position. Avoid bending at the hips, which can be especially tempting on the way back up.
Perform 2-3 sets of 5-10 repetitions, resting about 2 minutes between sets if this is part of a workout, or injury prevention program. If this is a part of your warm up, one set might be enough.
***As you gain strength in this exercise, make an effort to go lower toward the ground.