An Exercise Collection – Warm Ups
Training notesHere are some conditioning warm-up exercises I have collected over the years…start slow…you’ve been warned!
All drills are done for roughly 30-40 feet.
- Heel toe walk
- Place heel down on ground roll up on toe, switch feet walking forward.
- High knee grab
- Flex right knee and hip up toward waist, grab outside of knee pull up as high as possible, left leg stays straight, up on toe. Step forward and repeat with opposite leg.
- Knee flex grab
- Balance on left leg. Flex right knee, shift right hip slightly, grab right ankle with right hand and pull toward glute (butt). Repeat with left leg.
- Figure four grab
- Rotate right hip out, grab right ankle with both hands and pull up toward belly button. Repeat with left leg.
- Hamstring walk
- Place right foot out in front six inches, keep leg completely straight with toe pointed up, bring left hand down to toe of right foot. If you can’t reach your toes place your hand on the front of your leg and stretch downward as far as you can go.
- Straight leg toe touch
- Hold left hand out at shoulder level, keep right leg straight and kick up toward left hand. (Bring your right leg up in an arc from floor to extended hand.)
- High knee single leg toe touch
- Flex right knee and hip up toward waist, keeping left leg straight, extend right knee and hip back through, while bringing both hands down toward left toe.
- Squat walk
- Step out, place feet slightly wider than shoulder width toes out, place the weight on the heels, inhale unlock hips and sit back maintaining upright torso until thighs are parallel to ground,
exhale on the way up keeping weight on the heels. Bring feet together and repeat. - Lunge walk lean back
- Step out place front heel down, front knee bends to 90 degrees but does not pass over toe, trail leg bends and follows, comes 2 inches from the floor. Push hips forward and bring shoulders back.
- Lunge walk twist to knee
- Same as above, bottom of lunge bring opposite elbow towards front knee.
- Knee Tuck Lunge
- Same as above, bottom of lunge bring trail leg up to a high knee grab place forward.
- Hurdle Trail Leg
- Take step out with left foot, bring right knee and hip up, snap up and over.
- Inch Worm
- Push up position, push yourself up keeping arms straight, push glute up keep legs straight, walk feet up towards hands. When feet are as close to hands as possible walk hands forward to original position. (this is a fun one!)
- High Knee Run
- Lean forward, keep elbows in tight, eyes up, bring knees as high as possible.
- Heel To Glute Run
- Same as above, only bring to heels as close to glute as possible. (Butt Kicks in motion)
- Shuffle
- Moving laterally, toes straight ahead, hips down, head up, don’t click heels.
- Carioca
- Moving laterally hips down head up, cross right leg in front, than cross left leg in front. (Great for hip flexors)
- Backward Open Skip
- Flex right knee and hip up, rotate hip up and out, tap on the floor, alternate legs.
- Backpedal
- Hips down, reach back, keep chest over toes, let arms swing. (great balance workout)
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Awareness (52) Beliefs (22) Celebrity (38) Christmas (10) Confidence (13) critical thought (18) Diet (17) Entertainment (28) Exercise (16) Failure (13) Fitness (46) Freedom (21) Fun (50) Funny (41) Gun Control (16) Guns (20) Health (26) History (31) Holiday (49) Jokes (12) Karate (38) Kyokushin (28) Liberty (18) Mas Oyama (27) Meditation (21) News (66) Patriotic (17) Perspective (82) Politics (19) Questions (13) Quotes (39) Recruitment (13) Religion (24) Self-Control (11) Self-Defense (48) Site News (10) Sparring (19) State of Mind (29) Style (17) Success (18) Technique (28) Training (111) Video (49) Weapons (13) Zen (26)
Leave a Reply