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Dynamic Warm Up

This bodyweight dynamic warm-up circuit consists of 12 exercises including quadruped reaches, thoracic rotations, hip bridges, side-lying hip abductions, hollow to supermans, push-ups, lateral lunges, reverse crossover lunges, jumping jacks, and burpees. The circuit should be completed once before strength training to prepare the body through a full-range of motion for each major muscle group.

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marioh_4
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341 views1 page

Dynamic Warm Up

This bodyweight dynamic warm-up circuit consists of 12 exercises including quadruped reaches, thoracic rotations, hip bridges, side-lying hip abductions, hollow to supermans, push-ups, lateral lunges, reverse crossover lunges, jumping jacks, and burpees. The circuit should be completed once before strength training to prepare the body through a full-range of motion for each major muscle group.

Uploaded by

marioh_4
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Bodyweight Dynamic Warm-Up

Complete 1 round of this bodyweight circuit before your workout to


prepare your body for strength training.

Quadruped Reaches x 6-10 reps each side Quadruped Thoracic Rotations x 6-10 reps each side

Pause Hip Bridge (2 sec) x 6-10 reps Side-Lying Hip Abduction x 6-10 reps each side

Hollow to Superman x 6-10 reps each Prone Fly x 20 reps

BW Push-up x 6-10 reps Mountain Climbers x 6-10 reps each

BW Lateral Lunge x 6-10 reps each side BW Reverse Crossover Lunge x 6-10 reps each side

Jumping Jacks x 20 reps Burpee x 6-10 reps

This training program only contains recommendations. Actual exercises, volumes, and intensities are undertaken at the user’s sole discretion and are performed at the user’s own
risk. Volt makes no express or implied warranties regarding the Volt program or content. Use of Volt’s program and content is governed by the terms of use provided on Volt’s website.

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