Dynamic Warm-Up

1. Knee to chest

2. Heel to butt (grab ankle & touch ground)

3. Spider Man Walk (knee to elbow)

4. Inch Worm (keep legs straight and hands on ground @ all times)

5. Front lunch w/twist (twist to the knee that is in front)

-Make sure you step far enough forward that they knee does not come over the foot

6. Backward Lunge w/twist (same as above)

7. Side Lunge (focus on hip flexibility and weight through heel)

8. Deep lunge (step forward with left foot and bring right elbow down next to it)

9. Groin stretch out to the side

10. Figure 4 stretch

11. Reverse figure 4 stretch

12. Front kicks (right hand to left foot)

13. Side kicks each way

14. More forceful knee to chest

15. More forceful heel to butt

16. Sumo Walk

17. Single Leg RDL's