The Cooper Institute
 

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH

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Lunge Series Dynamic Warm-up Exercises

Written by
Michael Harper, MEd
Posted in
Fit Tips

Friday, Sep 18, 2015

A warm-up is necessary to prepare the body for exercise by raising heart rate and increasing the temperature of and blood flow to the working muscles. The warm-up should consist of exercises dynamic in nature that are performed in a slow, controlled, and smooth manner for 10-20 repetitions. Doing so gradually increases range of motion and activates the muscles necessary for stabilization. A variety of exercises can be used such as the lunge series shown in the video and described below. Additional options are explored in CI’s Injury Prevention training course.

To perform the lunge series…

Reverse Lunge with Torso Rotation

  • Standing upright, step backward with the right leg into a lunge position. Maintaining a static lunge, extend the arms out in front of the body so that they are parallel to the ground. Rotate the torso and arms to the left over the front leg and then rotate back to center. With the back leg, step forward to the original standing position. Repeat on the opposite side.

Lateral Lunge with Elbow Drop

  • Standing upright, step to the right side of the body into a lateral lunge, bending the right knee while keeping the torso facing forward and the left leg extended. Maintaining the lateral lunge position, bring the right elbow toward the right knee, keeping the back straight. Bring the right foot back to the start position beside the left foot and repeat on the opposite side.

Forward Lunge Swing Backs

  • Standing upright, step forward with the right leg into a lunge position. Maintaining a static lunge, extend both arms overhead. Slowly lean back as far as is comfortable. Bring the torso back to an upright position, lower the arms, and with the front leg, step backward to the original standing position. Repeat on the opposite side.

Reverse Lunge with Spine Rotation to Sky

  • Standing upright, step backward with the right leg into a lunge position. Lean forward and place the hands on the ground, one on each side of the front leg. Keeping the right hand on the ground, lift the left hand and reach upward while rotating the torso towards the left. Rotate the torso back to the center, bringing the left hand back to the side of the leg. Raise the torso to an upright position and with the back leg, step forward to the original standing position. Repeat on the opposite side.

Register today to learn more about common causes of injury for first responders and how to develop injury prevention programs.