Joe Dowdell: Dynamic Warm Up

1) Side-Lying 90-90 Thoracic Rotation Stretch: One set, five reps per side, rest 10 seconds after completing both sides.

Lie on your right side with your hips and knees bent at a 90-degree angle. Your arms should be extended directly in front of you at shoulder level with your palms together (right side photo, top, start position).

While keeping your right arm and lower body in the same position, slowly rotate your left arm and torso to the left until your left hand touches the floor -- or as close as you can get (right side photo, bottom, finish position). Hold for about 2 seconds and then return your right arm to the start position. Repeat for the prescribed number of repetitions, then roll over and do the same number of reps on the other side. If you can't touch the floor at first, try to get closer with each repetition, but make sure you maintain the correct position throughout the movement.





2) Side-Lying Leg Raise: One set, five reps per side, rest 10 seconds after completing both sides.

Lie on your right side with your legs straight and left leg is on top of your right leg. Place your right arm under your head and your left arm can be placed in front of your body in order to brace yourself. Your body should form a straight line from head to ankle (below photo, top image, start position). While keeping both of your legs straight, raise your left leg as high as you can while keeping your body in a straight line. (below photo, bottom image). Pause momentarily and return to the start position. Repeat for the prescribed number of repetitions, then switch sides and repeat.

3) Half Kneeling Hip Flexor Stretch: One set, five reps per side, rest 10 seconds after completing both sides.

Place a towel or pad under your left knee. Your right leg should be directly in front of your body with your knee bent to 90 degrees and your foot flat on the floor (right side photo, top, start position).

While keeping your chest up and torso vertical, gently brace the core and tighten your left glute. Slowly drive your hips forward until you feel a mild stretch in the front of your left hip. Continue to tighten that left glute. Hold for two seconds (right side photo, bottom, finish position) and then return to the starting position. Make sure you keep the core tight and your glutes contracted in order to get a nice stretch. Do not extend with your lower back and try to go a little further with each repetition. Perform the prescribed number of repetitions on the right side, then switch sides and repeat.





4) Wall Slides: One set, 10 reps, rest 10 seconds.

Lean your head, upper back and butt against a wall. Your feet should be about 10 to 12 inches away from the wall and parallel to each other. Your arms should be positioned against the wall with the elbows bent to form a 90-degree angle and the upper arms should be at shoulder height (below photo, far left image, start position).

While keeping your hands, wrists and elbows pressed firmly against the wall, slide your elbows down and in toward your sides as far as you can go and hold for one second. Make sure you squeeze your shoulder blades together (below photo, middle image). Next, slowly slide your arms back up the wall as high as you can go while keeping your hands, arms, head, upper back and butt from losing contact with the wall (below photo, far right image). Lower your arms and repeat for the prescribed number of repetitions.

Note: If any of these parts lose contact with the wall during the movement, stop; lower your arms back to the bottom position and only go back up to that point for the remainder of the repetitions.