An often overlooked or neglected aspect of training are warm ups, more so when we are younger. As we get older and wiser we tend to start prioritizing warming up and being more meticulous with our warm ups, sometimes not by choice. Warming up our muscles prevents injuries and helps to increase our active range of motion, both which are very important whether you are an athlete or a local gym goer, or just a social tennis player for example. Warm ups can become tedious and boring, which is probably why a lot of people may start out full of enthusiasm with their warm ups, but then over a few days or weeks it may start to dwindle and the warm ups may be skipped altogether. 

The key is to keep the warm ups exciting, short and sweet, and even keep changing them up every now and again to prevent boredom. Below are  a few clips of various different warm ups and mobility drills that can all be used before any sport or leg workout.


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“There is a lot of debate about whether or not you should stretch before your workout. And while I don’t recommend static stretches, dynamic stretches are a great way to warm up and get your body ready for an intense workout. Dynamic stretches loosen everything up, improve your mobility and get your blood pumping. Make sure to use stretches that focus on the muscles you plan to work!”

21 Dynamic Stretching Warm Up Exercises

  1. Downward Dog to Runner’s Lunge (1:07)
  2. Inchworm (1:21)
  3. Dynamic Squat Stretch (1:36)
  4. Crescent to Hamstring Stretch (1:48)
  5. Half Kneeling Hip to Hamstring Stretch (1:56)
  6. World’s Greatest Stretch (2:05)
  7. Half Kneeling Thoracic Rotation (2:18)
  8. Kneeling Thoracic Rotations (2:29)
  9. Wringing out the Towel (2:39)
  10. Child’s Pose with Reaches (2:53)
  11. Side to Side Lunge with Reach (3:01)
  12. Standing Calf and Hamstring Stretch (3:12)
  13. Pigeon Pose with Circles (3:25)
  14. Hamstring and Thoracic Rotation (3:35)
  15. Squat Push Up (3:44)
  16. Hurdles (3:54)
  17. Kneeling Lat and Thoracic Extension Stretch (4:04)
  18. Side to Side Lunge with Step (4:16)
  19. IT Band Stretch (4:26)
  20. Walking Quad Stretch (4:36)
  21. Suspension Trainer Chest Stretch (4:50)


“Here’s one of the ways I’ll do dynamic warm ups from the squat movement. The foundation is the squat and then I work on different areas of mobility and stability out of that. Here I’ll go through:

  • Squat to Stand
  • Squat w/ OH Reach
  • Walkout to Spider-Man Lunge (add thoracic rotation many times)
  • Crab Walkout
  • Bridge to OH Reach
  • Squat Hold Hip IR
  • Adductor Stretch Rockback into Cossack Squat”



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