10-Min Dynamic Warm-Up (NO REPEATS | LOOSEN TIGHT JOINTS)

Stronger lifts and better workouts start with a solid warmup. This 10 minute dynamic warmup is designed to loosen tight joints and get you ready to train hard. This extended warmup is part of my Athlete 25 program. And you can get the full program when you click the link in the description below. Or better yet, hit that subscribe button so you never miss one of my free home workouts. All right, guys, we're getting you ready to train with a dynamic warmup today. It's 10 minutes body weight. Going to move through some exercises and make sure your body is ready to crush your workouts. This extended warmup is part of our Athlete25 program, which we're so pumped about. Yes, we are. I'm joined by my amazing husband, Tim. Hello, everybody. And I'm Lindsey Baumgren of Nourish Move Love. And we're gonna walk you through our dynamic warmup that we do before our workouts. So let's just jump right in. We're gonna start feet shoulder width, distance apart. And we're gonna start from the ground up. So we start with a calf raise. Just lifting your heels off the ground. Lift those heels up and lower with control. These are just dynamic moves we use to warm up our body, typically in our basement before a workout. You can stay here. You can add a tib raise. So you go toes off the ground, heels off the ground, toes off the ground, heels off the ground. Warming up both sides. The back of the shin and the top of the shin. Calves and tibialis. Two more right here. Nice. Last one. We're gonna take the hands behind the head. We're gonna stay in the posterior chain. Soft bend in the knees. It's a good morning. So you push your hips back and then you stand tall. Push your hips back and stand tall. Nice work. So think about lengthening through the hamstring, the back of your legs as you push those hips back like you're shutting a car door with your butt. And then push the ground away to stand tall. Two more right here. Down, up. One more. Push those hips back. Stand tall. Nice. Now you're gonna take your arms right out at a 90 degree angle. You're gonna go palms down, palms up. Reach overhead and pull. Taking that shoulder through a little external rotation, opening up those lats with a big pull and. And reach overhead. Nice. Palms down, palms up. Reach and pull. Alternating a little upper body, lower body. Just starting to move and get the blood flowing. Nice. Give me one more here. Down, up, reach, pull. Now take those hands right behind your back. Interlace your fingers and pull the knuckles away from your tailbone. Open the chest. Hold this chest expansion and just give your neck some side to side rolls. So dropping ear to shoulder. Ear to shoulder. Nice. Ear to shoulder and ear to shoulder. Nice. You can release those hands, flap those wings. We're going to take it down into a squat, so get your feet comfortable wherever that squat position is for you. And you're just dropping into a squat. So it's down and up, down and up. In the squat, I really like to think about my knees tracking towards my outer three toes. So knees are going out, away from the body, not collapsing in. If you had a name tag on, I want to be able to see what your name is. So chest up, eyes up. Push that ground away. To stand tall in my warm ups, I like to think about getting a little bit deeper with each squat. So opening those hips, getting deep. Nice. Right here we're gonna squat for 4, 3. Hold at the bottom in 2 and 1. Hold the bottom. Your elbows can just fall right inside. Just pry side to side a little bit here. Open up those hips. Nice work. Definitely need more of this. Yeah, these really open up the hips. From here, just dropping your hands to the ground and you're stepping back into a high plank position, setting yourself up, shoulders over wrists. And you're going into what we call the world's greatest, our favorite stretch around here. Right foot outside right hand. Easy twist. Gaze just follows your fingertips. Nice. Set the hand down. Switch it out. Other side. Left foot outside left hand. Easy twist. Gaze follows. So you get a nice thoracic spine rotation. You get a nice hip opener. Do it again. Here we go. Reach. Rotate. Open those hips one more time. And then we're going to add on to this stretch. Awesome job. Step right foot outside right hand. Now drop this. Back, back. Left knee to the ground. Now reach open to the left. And now can you thread the needle? Can left hand go under right wrist and through right leg? Little. Take a little different take. Think about pushing that right elbow into that right knee. At the same time opening up the hip. Nice. Same thing. Other side. Step back. Switch it out. Left foot outside left hand. Drop your back. Right knee to the ground. Left hand stays planted. Right hand opens. Push the elbow into the left leg. Now thread the needle under the left wrist, under the left ankle. Nice work, guys. Crushed it. Awesome job. From here, step back into high plank. Push up and back down. Dog pedal at your heels. Nice. Give me some knee drops to the mat. I love warming up my knees this way. So knees Hover off the mat. Hips go high. Knees hover off the mat. Hips go high. Two more knees. Hover, hips high. Last one. Knees hover, hips high. Now knees hit the mat. Find a tabletop. Cat, cow. Drop the belly, lift the chin. And then you're going to reverse it. Tuck the chin, roll that spine up. Do it again. Drop the belly, lift the chin and then reverse it. Tuck the chin, roll the spine. Nice. Stay in this kneeling position and then come into a half kneeling position. So right leg is going to come forward. Do a little ankle mobilization by pushing our knee over our toe while our heel stays connected to the mat. Just sitting here as you're going to come back in. Now you can take it out to like a 45 degree angle. Same thing. Can you push that knee over the toe, Keep the heel connected to the mat and see if we can go all the way out to the side. Really open up those hips. Working on ankle mobility is going to help you get deeper in your squats. Also really great for knee health. Taking the knee over the toe. Let's do it one more time. And you've been told no knees over toes. If you grew up in our era, the reality is you bend down to tie your shoelace. Where's your knee? Go over your toe. Next time you climb up some stairs, check out where your knee is over your toe. Right. We want to train the movements we do in everyday life so we avoid injury doing them. So working on that ankle mobility, taking that knee over the toe, great way to do it. Awesome job. We're going to do the same thing, other side. So this time, left leg up, same thing, knee over toe. You might notice one side is better, gets more range of motion. One side may be stickier than the other side. Really focus on keeping that heel on the ground, seeing how far you can get that knee over that toe in a comfortable position. Now take it all the way up to the side. This is a great way to open your hips as well. Feels really good. Let's do it one more time to the front. Nice. And take it out to that 45 degree angle. Opening up those hips for whatever workout you're tackling today. All the way back. And if it's available to you, we're going to actually go to a belly down posture, prone posture. If that's not available to you, you can stay right here and you can give me Bird Dog. If that's not available to you, we're going to go down, belly on the ground, arms come out at 90 degrees, little prone Back fly. So you're going to lift and hover. Lift and hover. Combating that forward posture we can often get as we sit at computers and scroll phones. Squeeze the back. Tighten everything up. Nice. Give me three. Awesome job. Give me two. One more lift. Hold. Now, if you have a towel or something near you, you could grab it. If not, you can just pretend. We're going to go through some towel passes. So you're going to start with the towel in one hand. Palms are going to rotate towards the ceiling, towards the sky. Pass. Pass the towel at the back. Palms rotate down. Palms rotate up. Palms rotate down. Palms rotate up and down. Taking that shoulder through a nice full range of motion here. Passing the towel behind your back. Great exercise. To warm up the shoulders and work on shoulder mobility. Right here. Pass that towel. Nice. And pass. Two more passes. Pass and pass. Awesome job. From here you're just going to plant your hands and you can give me a little push up. Can push up just a little bit on your forearms or you can go for a big push up. Whatever's available to you. You're just rolling the shoulders down and back. You're opening the front side of the body here. A little cobra stretch. Whatever feels good for you. Awesome job. Nice. Let's open up those hips a little bit more. Staying right here. You can come to your forearms. Frog rock. Tim loves this one cuz it pulls the the hair on his knees. He's like this one pulls the hair. Feels great though. It feels great. You're opening up your hips and you're just giving that slight hinge forward and back. The Frog rock especially love doing this before leg days. Now your option is just to hang out here or your option is. I personally love adding this hip rotation. So I drop one hip to the mat as I lift my heel off the mat. That just feels so good for me and my tight, sticky hips. I've really found this to increase my hip mobility and just make my squats and lunges feel a lot better. But stick with whatever feels good for you. Just opening up those hips right here. Nice. Scoot over onto your butt. We're going to face the side. You're just sitting with your legs at a V. We're going to work on some internal hip rotation. So we push the hips out. Now we're going to work on internal hip rotation. So you're going to drop knee down and knee down. Working on internal hip rotation as well as that external hip rotation. We just hit. Nice. Dropping the knees towards the mat. Sitting up. Nice and Tall. Nice. Drop in and drop in. Take one more each way and then we're going to bring ourselves up to a standing position. Finish with a couple more dynamic moves and then a couple moves that are going to raise our heart rate. So go ahead, bring yourself up to a standing position, however you want to get there. We're going to just go for some step back lunges. So you're just going to step back, drive up, step back, drive up, step back, drive up, step back, drive up. Nice work. Down, up. Driving through the front foot. Stepping back on train tracks. A nice wide, stable base. You got it. Nice. Give me four more. Four. Take it to high knees in three, two and one. Can you get those knees up? High knees, high knees, high knees. Starting to add some dynamic power right here for 8, 7, 6. You got it. 5, 4, 3, 2, 1. 1. Take it nice and wide. We're gonna go into a CAC squat. So toes face me or slightly out. You're gonna hit side and then can you point your toes up towards the ceiling? Okay. You always use your hands to help guide you or support you. Pointing toes up to the ceiling, Pushing side to side again. Opening those hips, rotating those toes up towards the ceiling. Strength and mobility combined right here. Prioritizing dynamic movements that get the blood flowing and prepare your body for the workout you're about to do. Nice work. One more. Bring it in. Jumping jacks right here. Jack it, jack it. Jacket. You got it. Starting to raise that heart rate again. Just two more moves this and one more right here. Finish. 8, 7, 6, 5. You got it. 4, 3, 2 and 1. Gonna add a dynamic lateral push so we get a little side to side movement in there. So hit, hit, hit. Bounding side to side using those strong outer glutes that stabilize you. Just push and push. Give me eight, seven, six. This is it. Finish strong. Five, four, three, two, one. And now you should feel nice and warm. You feel good, feel great. I should feel nice and every day and ready to tackle your workouts. If you want to tackle the two week workout program we just filmed, we'd love for you to join us. It's called Athlete 25. Athletic training at home 25 minutes a day. 10 brand new workouts all linked in the description below. We'll see you on the mat. See you guys. Now that you're warm hit, subscribe to my channel and grab all my free at home workouts. Or better yet, join me for my two week challenge called Athlete25. I've linked all the workouts right here. It's 10 brand new workouts, and you're going to be stronger for it. So let's get started.