MBSC Linear Warm Up

Here is a snippet of our linear warm-up at @bodybyboyle

👇🏻Dynamic Warm-Ups are a great opportunity to…
👉🏻 Teach movement skills and to prepare the body for speed work
👉🏻Take musculature through full range
👉🏻 Increase body/muscle temperature

✔️Bear Crawl:
🔹Active dorsi-flexion
🔹Hip, shoulder and torso stability
🔹Hand to eye coordination
🔹Prone ground based walking

🔹Active hip and spinal flexion
🔹Complements the teaching of “uniform” spinal curvature development (or re-development)
🔹Hamstring stretch

✔️Reverse Lunge to Hamstring Stretch:
👉🏻 Complex movement – many things going on here
🔹Active shoulder flexion
🔹Glute & Hamstring activation in pull back
🔹Anterior Hip (Quadricep) Stretch
🔹Deep unilateral hip flexion in bottom position

✔️High-Knee Walk:
🔹Posterior Hip Stretch
🔹Anterior Hip Stretch on the supporting leg

🔹Dynamic posterior capsule stretch
🔹External rotators stretch
🔹Anterior Hip Stretch on the supporting leg

✔️Straight-Leg Walk:
🔹Dynamic Hamstring stretch
🔹Powerful contraction and activation of hip flexors

✔️Straight-Leg Skip:
🔹”Adds the rhythmic skipping action to the straight-leg walk and increased dynamic stretch of the hamstring” @michael_boyle1959

✔️High-Knee Run:
🔹Hip flexor activation
🔹Anterior tibialis activation

✔️High-Knee Skip:
🔹Hip flexor and extensor warm-up
🔹General coordination

@bodybyboyle @movementasmedicine@perform_better