legs

On the Floor – In Place

• knee-to-elbow
• hamstring curls
• lunge back Kicks
• single leg Bridge
• weighted donkey kicks

REFERENCES

4-4 Common Stretching Exercises.

Stretching Exercises: Basic Stretch Routine.

Dynamic Basics. Obi Obadike. BodyBuilding.com.

• Front Leg Raises
• Standing Hip Circles
• Squat
• Split Squat
• Hip Thrusts. Glutes.

12 Dynamic Warm-ups for Strength Training: USA Triathlon Training Series

• 0:01 - Endurance Films introduction
• 0:13 - The Dynamic Warm-Up
• 0:36 - 3 Point Open Stance
• 1:33 - Heel and Toe Walks
• 2:08 - Walking High Knees
• 2:29 - Walking High Knees with Rotation
• 2:57 - Half Lunge and Twist
• 3:26 - Soldier Walk
• 3:53 - Backward Hamstring Walk
• 4:32 - Butt Kicks
• 5:03 - Heel Ups
• 5:38 - Running High Knees
• 6:08 - Power Skips with Arms
• 6:32 - Grape Vine

Get Better Results With Activation Exercises. Fitbody HQ.

• Quads
  • Squats
  • Single Leg Squats
  • Box Jumps
  • Walking Lunges
• Hamstring & Glutes
  • Glute Bridge
  • Single Leg Bridge
  • Bird Dog
  • Quadruped Hip Extension
  • Fire Hydrant
  • Side Clam
  • Glute Activation with Resistance Band

7 Pre-Workout Activation Routines for Better Performance. Jim Vance. TrainingPeaks. May 30, 2015.