Dynamic Work Warm-Up

Trunk Rotations

Trunk Rotation 1
Trunk Rotation 2
While in the standing position rotate your trunk towards the RIGHT and then towards the LEFT.

Repeat 5 times

Trunk Flexion

Trunk Flexion
Slowly bend forward trying to reach both hands towards KNEES or TOES.

Repeat 5 times

Butt Kicks

Butt Kicks

Walk in place, bending your knees, and drive your heel into your backside.

Repeat 5 times each

March

March
March in place raising alternating knees as high as tolerated.

Repeat 5 times each

Hamstrings

Hamstring Exercise 1

Hamstring 1
One foot forward, keep knee straight and toe up.
Bend at waist keeping your abdominals and low back muscles engaged to keep your spine in a neutral position.
Move belly button towards the floor and then back up.
Repeat 5 times

Hamstring Exercise 2

Hamstrings 2
One foot forward, keep knee straight and toe up.
Bend at waist keeping your abdominals and low back muscles engaged to keep your spine in a neutral position.
Rotate your toes out to the side.

Repeat 5 times

Hamstring Exercise 3

Hamstring 3
One foot forward, keep knee straight and toe up.
Bend at waist keeping your abdominals and low back muscles engaged to keep your spine in a neutral position.
Move your opposite hip towards the side of the leg being stretched

Repeat 5 times

Trunk and Hip Extension

Trunk and Hip Extension
Reach back with both arms, squeeze shoulder blades, and lean back.

Repeat 5 times

Lunge

Lunge
Take a step forward and allow your front knee to bend.
Keep your back knee straight and heel on the floor.
Keep your pelvis level and straight the entire time.
Your front knee should bend in line with the 2nd toes and not pass the front of the foot.

Repeat 5 times