{"id":44174,"date":"2016-03-26T06:00:56","date_gmt":"2016-03-26T10:00:56","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=44174"},"modified":"2021-05-12T10:11:34","modified_gmt":"2021-05-12T14:11:34","slug":"365-dynamic-warm-up-mobility-exercises","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/365-dynamic-warm-up-mobility-exercises\/","title":{"rendered":"The Dynamic Warm-Up You Aren\u2019t Doing (But Should!)"},"content":{"rendered":"
\"The
Photo: Pond5<\/a><\/figcaption><\/figure>\n

The following moves come to you from<\/em> <\/em>Daily Burn 365<\/em> <\/em>trainer Gregg Cook. To try his complete workouts, head to DailyBurn.com\/365<\/a>.<\/em><\/p>\n

Ever launch into a workout prematurely, only to become hyper-aware of every\u2026single\u2026ache and pain in your body? (Slowly raises hand.) Because when time is short, it\u2019s natural to want to jump right in and skip your warm-up. But don\u2019t! Many studies<\/a> show your strength, mobility and speed might suffer.<\/p>\n

RELATED: <\/strong>The 5 Keys to a Perfect Warm-Up<\/a><\/p>\n

Enter: DailyBurn 365\u2019s mobility<\/a> guru Gregg Cook, and the five-minute dynamic warm-up he lives by in preparation for every workout. These seven moves will keep you loose, mobile and ready to take on just about any sweat session, whether it\u2019s True Beginner, Black Fire or just about anything in between.<\/p>\n

According to Cook, his signature warm-up is a \u201cgentle, joint-by-joint progression that\u2019s great for anyone just getting up in the morning or <\/em>someone\u2019s who has been sitting at a desk<\/a> all day.\u201d In both situations, he explains, you\u2019re left with tight, stiff joints that need dynamic stretching to relax a bit.<\/p>\n

\u201cWith these seven key moves, you\u2019ll warm and prep your muscles, tendons, joints and fascia for your upcoming workout, in addition to practicing fundamental movement patterns and increasing mobility within those patterns,\u201d Cook says. So don\u2019t expect to hold a quad stretch for minutes on end. In this style of warm-up, the goal is to \u201cmove in all planes of motion, with an emphasis on increased range of motion,\u201d he says. Better mobility, better workout, better results, right?<\/p>\n

RELATED: <\/strong>Daily Burn 365: Get New Workouts, 7 Days a Week<\/a><\/p>\n

Your 5-Minute Dynamic Warm-Up <\/strong><\/h3>\n
\"Shoulder
GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

1. Shoulder Rolls
\n<\/strong>Kick tension to the curb by rotating shoulders in big, circular motions; first forward, then back. Be sure to stand tall while keeping your upper body relaxed.<\/p>\n

RELATED: <\/strong>5 Essential Benefits of Mobility Training<\/a><\/p>\n

\"Chest
GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

2. Chest Openers
\n<\/strong>Keep your core engaged and chest wide open as you counteract any hunching (like if you sit at a desk all day) with this stretch-strengthening combo move.<\/p>\n

\"Trunk
GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

3. Lateral Reaches
\n<\/strong>This long reach, completed on each side, give you a deep stretch through the rib cage and down to the hip. Avoid collapsing on the downswing!<\/p>\n

RELATED:<\/strong> The 5-Minute Ab Workout You Need Now<\/a><\/p>\n

\"Hip
GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

4. Standing Hip Rotations
\n<\/strong>Get your heart-rate and keep knees bent as you reach across your body, loosening your obliques while getting your heart rate up.<\/p>\n

\"Sumo
GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

5. Sumo Squats
\n<\/strong>Activate your entire lower body with this wide-stance take on the traditional squat. Since you drop lower, it also requires you to work your core \u2014 and focus on your balance.<\/p>\n

\"Runner's
GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

6. Runner’s Stretch
\n<\/strong>Getting deep into your hips \u2014 as well as your hamstrings \u2014 keeps the movement fluid. For a greater challenge, start with your back leg raised.<\/p>\n

\"Crab
GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

7. Mini Fencer to Crab Reach
\n<\/strong>The first part of this stretch focuses on activating your lower body \u2014 just make sure the activated knee is ahead of the toe. Then, reach under to engage your shoulders and lats, finishing the move with twist to open the chest.<\/p>\n

Ready for your first sweat session? Head to<\/em> <\/em>DailyBurn.com\/365<\/a><\/em> <\/em>for new workouts every day \u2014 free for 30 days!<\/em><\/strong><\/p>\n

Originally posted October 2015. Updated March 2016. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Got five minutes? This expert-backed dynamic warm-up will change the game. Try it pre-workout or at your desk when you need a quick mobility break!<\/p>\n","protected":false},"author":74,"featured_media":44200,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298,301],"tags":[206,145,341,343,143],"class_list":["post-44174","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db365","category-db","category-workouts","tag-mobility","tag-stretching","tag-tax1living-well","tag-tax2exercise","tag-warm-up"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44174","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/74"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=44174"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44174\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/44200"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=44174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=44174"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=44174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}