The Best Dynamic Warmup for Any Workout


dynamic warmup is a series of movements designed to increase body temperature, activate the nervous system, increase range of motion, and correct limitations.

Gregory Robins, C.S.C.S., a trainer to several professional baseball players at Cressey Performance in Hudson, MA, always starts his clients with a full-body warmup—whether they’re doing lower- or upper-body training. 

“To gain range of motion at your joints and fire up the muscles that you’re going to use for that day’s workout, you need to do mobility and activation drills,” says Robins. “The dynamic warmup is going to increase your performance if you do it correctly,” he adds.

Get your muscles loose and ready for lifting with this major-league warmup that you can do just about anywhere.


Robins suggests doing the dynamic warmup every day, even on days you’re not strength training. Start with the first movement and go straight through all 10 without resting between movements. 

The dynamic warmup

1. Child’s pose breathing

Duration: 6 breaths

Greg says: Bring your knees and feet together while kneeling. Sit your butt back onto your heels, outstretching your arms in front of you so your stomach is resting on your thighs. Take a full breath in through your nose and breathe out all the air until you can’t breathe out anymore. That’s one breath. 

2. Glute bridge

Duration: 8 reps

Greg says: Lie on your back with your knees bent and your feet flat. Push through your heels, squeeze your butt and raise hips up. Keep your feet on the ground.

3. Upper back rotation

Duration: 8 reps each side

Greg says: Start on all fours. Place one hand behind your head, bring your elbow on that arm down, and rotate in toward the other elbow. Then rotate that elbow up toward the ceiling while turning your head, keeping your lower back and belly button in place. Your eyes should follow the elbow that’s moving.

4. Half-kneeling adductor dip

Duration: 8 reps each side

Greg says: Get on your right knee, and place your left foot about two feet away from your right knee with the left foot pointed toward the left. Dip your body laterally toward the middle so you get a stretch on the inner thigh.

5. Wall hip flexor mobilization

Duration: 8 reps each side

Greg says: Get on one knee with your front leg at a 90-degree angle. Reach back with your hand that is on the side where your knee is down and pull your heel in toward your butt. Then you’re going to place your hand on the wall where the knee is up. Pulse in and out on each side. 

6. Rocking ankle mobilization

Duration: 8 reps each side

Greg says: Get into a pushup position, then pick one foot up and place it on the heel of the opposite foot. Walk your hands back so your butt is slightly raised. Then rock your heels down to the ground and bring them back up. Walk your hands far enough back that you can get your heels to touch the ground.

7. Back-to-wall shoulder flexion

Duration: 8 raises

Greg says: Stand with your feet about a foot away from the wall, facing away. Place your back against the wall. Push with your abs to keep your lower back against the wall. Lift your arms up overhead and try to touch your thumbs to the wall behind you without any part of your body coming off the wall.

8. Walking lunge with overhead reach

Duration: 5 reps each leg

Greg says: Do walking lunges and every time your knee comes down, reach your hands over your head. When your hands go overhead, make sure your back doesn’t arch. Keep your back straight.

9. Alternating side lunge

Duration: 5 reps each leg

Greg says: Take a wide step out. One leg is bent and the other is straight but both feet stay on the ground. Place your hands out in front of you as your butt goes back.

10. Inchworm

Duration: 8 reps

Greg says: Start in a pushup position. Do a pushup, then keep your hands in a fixed position. Take tiny steps with your feet, keeping your legs locked out. Once you can’t take any more steps, walk your hands back out. That’s one rep. 

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