Warm-Up and Mobility Routine (B)

Dynamic Mobility Routine by Youth Sports Trainer
Created for Athletes and General Population for Use at Home, At the Gym, or On the Field

I created the following dynamic mobility routine to use as a warm-up before strength-training sessions, sports practices, and sports competitions. It’s a series that I also advocate—and perform myself—at home to break up time spent sitting. In addition to getting blood pumping to muscles, this dynamic series of exercises improves balance, strength, and mobility. When the routine is repeated several times consecutively, it serves as a low-intensity cardiorespiratory workout. Watch the Dynamic Mobility Warm-Up video (below).

Learn more about dynamic warm-up routines and mobility in my article HERE.

1. Walking Butt Kick (20x)
2. Walking High-Knee Pull (20x)
3. Pendulum Kick (10x each leg)
4. Walking High Knee with Hip Stretch (20x)
5. Walking Lunge with Arm Over (20x)
6. Squat with Scap Touch (10x)
7. Hip Hinge with Arm Swing (10x)
8. Arms Extended Rotation (10x)
9. Diagonal Knee to Shoulder (10x each side)
10. Ankle Rock (15x)
11. Lateral Hop (20x)
12. Single-Leg Ball Toss (20x each leg)

1. Jogging Butt Kick (20–30 yards down and back)
2. High-Knee Skip (20–30 yards down and back)
3. Zig-Zag Hop (20–30 yards down and back)
4. Zig-Zag Lateral Shuffle (20–30 yards down and back)
5. Finish with a Few Jogs to 3/4 Sprints