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Fundamental Dynamic Warm-up

4 Weeks / 7 Days per Week / Intermediate

0 ratings
Fundamental Dynamic Warm-up

Fundamental Dynamic Warm-up

4 Weeks / 7 Days per Week / Intermediate

0 ratings

Fundamental Dynamic Warm-up

4 Weeks / 7 Days per Week / Intermediate

0 ratings

Workout Goals

Equipment Needed

  • Exercise Mat
  • Foam Roller
  • Kettlebells
  • Medicine Ball
  • Jump Rope
  • Resistance Band
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
  • Day 7
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Hip Flexors / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Glutes / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Groin / Intermediate
1 sets, 5 reps
1 5 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 -- --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Middle Back / Very Easy
1 sets, 10 reps
1 10 --:--
Glutes / Intermediate
1 sets, 5 reps
1 5 --:--
Abs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Shoulders / Intermediate
1 sets, 3 reps
1 3 -- --:--
Shoulders / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Abs / Intermediate
1 sets, 10 reps
1 10 -- --:--
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Calves / Beginner
1 sets, 00:03:00
1 00:03:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This is a foundational dynamic warm-up that will help improve mobility/movement, excite the nervous system, activate your core muscles (glutes/abs), activate the vestibular system and prepare your body to kick butt in the weight room.

Exercise Sets Distance Time Reps Weight Rest
Shoulders / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Hip Flexors / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Glutes / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Groin / Intermediate
1 sets, 5 reps
1 5 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 -- --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Middle Back / Very Easy
1 sets, 10 reps
1 10 --:--
Glutes / Intermediate
1 sets, 5 reps
1 5 --:--
Abs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Shoulders / Intermediate
1 sets, 3 reps
1 3 -- --:--
Shoulders / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Abs / Intermediate
1 sets, 10 reps
1 10 -- --:--
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Calves / Beginner
1 sets, 00:03:00
1 00:03:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This is a foundational dynamic warm-up that will help improve mobility/movement, excite the nervous system, activate your core muscles (glutes/abs), activate the vestibular system and prepare your body to kick butt in the weight room.

Exercise Sets Distance Time Reps Weight Rest
Shoulders / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Hip Flexors / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Glutes / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Groin / Intermediate
1 sets, 5 reps
1 5 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 -- --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Middle Back / Very Easy
1 sets, 10 reps
1 10 --:--
Glutes / Intermediate
1 sets, 5 reps
1 5 --:--
Abs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Shoulders / Intermediate
1 sets, 3 reps
1 3 -- --:--
Shoulders / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Abs / Intermediate
1 sets, 10 reps
1 10 -- --:--
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Calves / Beginner
1 sets, 00:03:00
1 00:03:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This is a foundational dynamic warm-up that will help improve mobility/movement, excite the nervous system, activate your core muscles (glutes/abs), activate the vestibular system and prepare your body to kick butt in the weight room.

Exercise Sets Distance Time Reps Weight Rest
Shoulders / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Hip Flexors / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Glutes / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Groin / Intermediate
1 sets, 5 reps
1 5 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 -- --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Middle Back / Very Easy
1 sets, 10 reps
1 10 --:--
Glutes / Intermediate
1 sets, 5 reps
1 5 --:--
Abs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Shoulders / Intermediate
1 sets, 3 reps
1 3 -- --:--
Shoulders / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Abs / Intermediate
1 sets, 10 reps
1 10 -- --:--
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Calves / Beginner
1 sets, 00:03:00
1 00:03:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This is a foundational dynamic warm-up that will help improve mobility/movement, excite the nervous system, activate your core muscles (glutes/abs), activate the vestibular system and prepare your body to kick butt in the weight room.

Exercise Sets Distance Time Reps Weight Rest
Shoulders / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Hip Flexors / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Glutes / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Groin / Intermediate
1 sets, 5 reps
1 5 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 -- --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Middle Back / Very Easy
1 sets, 10 reps
1 10 --:--
Glutes / Intermediate
1 sets, 5 reps
1 5 --:--
Abs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Shoulders / Intermediate
1 sets, 3 reps
1 3 -- --:--
Shoulders / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Abs / Intermediate
1 sets, 10 reps
1 10 -- --:--
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Calves / Beginner
1 sets, 00:03:00
1 00:03:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This is a foundational dynamic warm-up that will help improve mobility/movement, excite the nervous system, activate your core muscles (glutes/abs), activate the vestibular system and prepare your body to kick butt in the weight room.

Exercise Sets Distance Time Reps Weight Rest
Shoulders / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Hip Flexors / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Glutes / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Groin / Intermediate
1 sets, 5 reps
1 5 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 -- --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Middle Back / Very Easy
1 sets, 10 reps
1 10 --:--
Glutes / Intermediate
1 sets, 5 reps
1 5 --:--
Abs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Shoulders / Intermediate
1 sets, 3 reps
1 3 -- --:--
Shoulders / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Abs / Intermediate
1 sets, 10 reps
1 10 -- --:--
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Calves / Beginner
1 sets, 00:03:00
1 00:03:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This is a foundational dynamic warm-up that will help improve mobility/movement, excite the nervous system, activate your core muscles (glutes/abs), activate the vestibular system and prepare your body to kick butt in the weight room.

Exercise Sets Distance Time Reps Weight Rest
Shoulders / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Hip Flexors / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Glutes / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Groin / Intermediate
1 sets, 5 reps
1 5 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 -- --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Middle Back / Very Easy
1 sets, 10 reps
1 10 --:--
Glutes / Intermediate
1 sets, 5 reps
1 5 --:--
Abs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Shoulders / Intermediate
1 sets, 3 reps
1 3 -- --:--
Shoulders / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Quads / Beginner
1 sets, 10 reps
1 10 --:--
Abs / Intermediate
1 sets, 10 reps
1 10 -- --:--
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Calves / Beginner
1 sets, 00:03:00
1 00:03:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This is a foundational dynamic warm-up that will help improve mobility/movement, excite the nervous system, activate your core muscles (glutes/abs), activate the vestibular system and prepare your body to kick butt in the weight room.

15 person started this plan

Equipment Needed

  • Exercise Mat
  • Foam Roller
  • Kettlebells
  • Medicine Ball
  • Jump Rope
  • Resistance Band

No Reviews yet.

Fundamental Dynamic Warm-up

15 person started this plan

Equipment Needed

  • Exercise Mat
  • Foam Roller
  • Kettlebells
  • Medicine Ball
  • Jump Rope
  • Resistance Band