Below is a list of my top 5 exercises for a Lower Body Warm Up.

I advise completing 2 rounds/sets of these 5 exercises before training.

Counter Balance Squats

Exercise A

2 sets x 8 reps with 3 sec pause at the bottom of the range of motion (ROM)

Technique:

  1. Heels firmly on the ground at all times.

  2. Chest stays upright at all times.

  3. Knees are guided wide on the descent (negative) and the width of the knees is maintained on the ascent (positive).

  4. Straight elbows at all times.

  5. Technique and Box Heights for those who have trouble squatting.

Tibialis Curlas

Exercise B

2 sets x 20 reps

Technique:

  1. Use Kettlebells

  2. Knee Joint should be supported by bench.

Hip Flossing

Exercise C

2 sets x 15-25 reps

 

Banded Glute Bridges

Exercise D

2 sets x 20 reps

Technique:

  1. Drive through the heel.

  2. Pull knees apart while driving upwards and maintain tension while descending.

 

Hip Mobility Drill

Exercise E

2 sets x 10 reps per side

Technique:

  1. Pointed toe throughout motion.

  2. Squeezed quad/locked knee throughout motion.

  3. Press hands into the floor throughout motion.

  4. Elevate the floor to regress motion/make easier.