Alternative Dynamic Warmup: All exercises should be done with 1-2 count up, 1-2-3 count lower with control and good form
Kicks (45 sec each leg): Activates glute/hamstring muscles. On forearms
and knees then drive bent leg back and up with flexed foot
shells (45 sec each leg): Activates hip/glute muscles. Lying on side
with knees bent, keeping inside of feet touching, lift knee up and open
Lift (45 sec each leg): Activates hip abductors/glute muscles. Lying on
side with legs straight, toe pointing toward ground, lift leg up to 45
(30 sec alternating): Activates hip adductors/soas muscles. Sit with
knees bent, alternate knees inward towards center line of body.
5) Scorpion (5 reps/leg alternating): Activates glute/hip flexor: Bring
leg up and across towards hand using glute for activation touching your
toe towards the ground/hand, return foot to starting position and
activate opposite leg.