Real talk: The only actual warm-up mistake you can make is not doing one at all. But if you’re looking to build muscle, boost your range of motion, and start your workouts off on the right foot (read: ready to m-o-v-e), crank out a dynamic warm-up with these stretches first.
Time: 5 minutes
Equipment: None
Good for: Cardio, strength, flexibility, mobility
Instructions: Perform the indicated number of reps for each dynamic stretch, and go from one exercise to the next without pausing. And as an FYI, the routine in the video above and the moves below are the same. Use whichever version works best for you ATM.
1. FAST (Forward, Angle, Side, Transverse) Hip Rock
How to: Start in a kneeling position: One knee should be bent, with your foot flat on the ground in front of you; the back knee should be bent, and placed on the ground behind you. Both knees form 90 degree angles. Begin by rocking your body forward and backward by bending deeper into your front knee. Do this five to six times. Then move the front foot at a diagonal angle from your torso, and repeat movement. Move your front foot to the side of your body, and repeat. Then, move foot to a backward diagonal angle (transverse), and repeat. Complete the same movement on the opposite side. This is your entire set.
2. Quadruped Hip Rock
How to: Start on all fours. Extend right leg out to side. Sit hips back until butt rests on left foot , then press hips forward until body forms a line from head to knee. That’s 1 rep. Do 10 reps per side.
3. Hip CAR (Controlled Articular Rotations)
How to: Start on all fours. Hover left knee off floor. With control, circle it toward left elbow, then up and out to the side at hip height with inner thigh parallel to floor, then backward until quad is parallel to mat. Return to start. That’s 1 rep. Do 10 reps per side.
4. Thread the Needle
How to: Start on all fours. Slide right hand along floor behind left wrist until shoulder is on floor. Reverse movement and lift right arm into air, twisting to gaze up. That’s 1 rep. Do 10 reps per side.
5. Inchworm to Runner’s Lunge With Rotation
How to: From standing, fold over at waist and walk hands into a plank. Bring right foot to the outside of right hand in a lunge. Touch right elbow to mat inside foot. Twist torso to right and lift right hand into air. Return to start. That’s 1 rep. Do 10 reps per side.
6. Lateral Lunge to Knee Drive
How to: Start standing. Step to side with right leg, push hips back, and lower body until leg is bent 90 degrees. Transfer weight to left leg as you drive right knee up to hip height. Return to start. That’s 1 rep. Do 10 reps per side.
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This article originally appeared in the October 2019 issue of Women's Health.
Betina is a Certified Functional Strength Coach, Corrective Exercise Specialist and Nike Master Trainer, with a focus on influencing positive healthy habits in people’s lives so that they can feel good beyond their workouts.
