Let's get started with the dynamic warm-up. In this video, I'll show you how you can quickly get your body moving, opening your joints, and getting your heart rate up—all without any equipment.

You can work at your own pace or as hard as you want. Do as many reps as you wish, you can make it as intense, or as passive as you need. 

Sets/Reps: 3 Sets /10 Reps Each

Time: <3 mins - The goal is to make it intense.

Instruction: 

Start by placing your thumbs on your jawline and your fists gently on the temple of your forehead.

Next, get in a slightly tilted angle. 

Then, position yourself just enough that your torso finds itself. For example, imagine yourself as if you were setting up with an iron in your hand. 

Last, squat down and open up. We call this position the prisoner squat. 

Finally, keep everything slow. Your tempo should be consistent. 

Coach Tips: 

As you go down, try moving your arms together. Then as you go back up, you're going to want and try opening them again. 

Outcome:

This drill works your quad activation. You'll also feel your core activating, especially in your upper chest and shoulders.

So our next training is the leg swing kick. Let's get the hamstrings open and help your hips and low back. It's a leg swaying back and forth. Yet, it can add the ability to improve your range of motion. 

Sets/Reps: 3 Sets /10 Reps Each

Time: <3 mins - The goal is to make it intense.

Instruction: 

Start with a simple leg swing kick.

Next, sway your leg back and forth.

Then, to add an optional ability to your drill. Extend your opposite arm straight in front of you. 

Lastly, Try pushing yourself to stretch your leg swing reach for increased mobility. 

Finally, switch to the other leg and repeat.  

Coach Tips:  It's a simple leg swing kick, and sometimes to add a little bit of ability to say how far can you go, remember we all have limited ranges of motion, bodies are different, you might want to hold that arm down a little bit further and as you warm up, bring your hand up a little higher, and remember to both sides of your body. 

Outcome: Your hamstrings are now open, keep it very dynamic and moving, not too fast, not too slow to avoid injury. 

Lastly, we'll go right into hip openers. This drill requires a little bit of balance. If you fall, Don't worry about it. You're going to get it eventually. 

Sets/Reps: 3 Sets /10 Reps Each

Time: <3 mins - The goal is to make it intense.

Instruction: 

Start by balancing yourself on one leg. 

Next, take your opposite leg and crossed it over your knee. 

Then, try balancing your self by spreading out your arms for stability. Lastly, once you find yourself balanced, open everything up by pushing your arms together. Likewise, swing your knee up and to the middle. 

Finally, if you can't do this drill, find yourself something to support yourself. Grab a golf club, a broomstick, or hold on to the edge of the sofa so you won't fall. 

Coach Tips:  Your balance is an intricate and essential part of what we're doing in this drill. Take your time. It does take some practice. 

Outcome:

Remember, this is a great way to open your hips, chest, and shoulders. It isn't about the number of reps, but the intensity and range of motion you're able to create.

Finally, once you're finished with that position, you'll want to do a hip walk—a simple way for you to open up your hips and your glutes even more. 

Sets/Reps: 2 Sets /10 Reps Each

Time: <3 mins - The goal is to make it intense.

Instruction: 

Start by lifting your right knee to your chest. 

Next, place your right hand on your knee while grabbing your left foot with your left hand. 

Then, go ahead and pull your leg into your body.

Finally, let your leg down and repeat with the opposite side.    

Coach Tips:  Remember, if you losing your balance or balance is a challenge. Find yourself an anchor point by a sofa or a wall. 

Outcome: Focusing on your form and balance while doing this drill is perfect for opening your hips and glutes. 

Congrats! You have completed the Dynamic Warm-up with Joey D. You should now feel ready to get started.

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