[energetic music]
- Welcome to Sweat With Self.
I'm coach Rhandi.
- And I'm coach Quan.
- Dynamic warmups prevent you from injury and they help you
keep great form while you're running.
They signal to your body that it's ready to rock
and head out the door.
Now let's get started.
We're gonna start off with some high knees,
30 seconds, join us.
High knees are a great way to get started.
- Remember folks, get those knees
as high as possible here, okay?
Mobility is key.
- That's right.
Firing up those muscles.
Get 'em working.
Just a couple more seconds.
Feeling good Quan?
- [Quan] Oh, you know it.
- All right, we're gonna head into butt kickers.
I want you to make sure that as you come back
you're working hard to get those heels touching your booty.
Here we go, 30 seconds.
- [Quan] Heel to butt, heel to butt.
Nice smooth rhythm here folks.
Take your time.
- There we go.
Getting nice and warm.
Ready to head outside for a beautiful run.
- Take this time to regulate your breathing.
It's all about control here.
- There we go.
We're gonna slow it down.
Nice work.
Next, we're gonna head into a lateral lunge.
You're gonna bring that right leg forward
and we're gonna twist it to the side.
Let's do it, here we go.
And twist.
- Try to get that back knee as close to the ground
without touching the ground here.
She's acting like it's not burning yet,
but we know we feel it.
- Oh, I'm feeling it.
Last one.
There we go.
All right, next we're gonna head into some lateral lunges.
What does that mean?
That means you're moving side to side.
All right, we're gonna step out to our right.
Give me a nice deep side lunge.
Right and center.
Very good.
- Really focus on your hips here folks.
Get nice and low, feel those hips stretch out.
- This one's more of a challenge for me.
Sometimes I get really tight in my adductors,
so I've gotta focus.
Keeping those hips forward.
- [Quan] Make sure you keep those feet flat on the ground.
- Two more. - Don't allow
your foot to roll.
- There we go.
Get nice and warm.
Next exercise we're gonna head into a sumo squat.
So I want you to widen your stance,
a little wider than your hips.
Turn those toes out,
we're gonna come down into the middle, nice and deep.
Let's see it.
- Remember, get those feet right outside your frame.
Nice 45 degree angle.
Sink down 'til you feel your butt get tight.
Come all the way up to the top and squeeze.
- Oh yeah.
Quan why don't you show 'em that advanced option.
Let's see that power jump.
- For those advanced runners out there,
squat down and explode off the ground.
Just explode up. - There we go.
- Squeeze those glutes as you pop up.
- Nice and warm.
All right, we've got a few more exercises left.
We're gonna head into a forward leg kick.
You're gonna bring those fingers to your toes.
Here we go, kicking it straight in front of you.
Switching sides.
Again, if your flexibility,
if you're still working on that flexibility
and your foot's down here, that's awesome.
If you've got a little more range of motion
you can get that foot up hip level.
Three,
two,
and one.
Very good, very good.
All right, we're gonna open up those hips.
We're gonna balance on one leg here.
If you need a little help with balance,
find something you can stabilize yourself on.
If not, you can join us here.
We're gonna do hip swings.
You ready Quan?
- You know it.
- Here we go, right leg comes out.
Just open up those hips.
Four,
three,
two,
and one.
Good switch sides.
Make sure you stabilize, soft bend in that stabilizing leg.
Four,
three,
two,
nice.
- When doing those make sure you get
those arms out nice and wide,
that way you can maintain balance.
If you're really advanced and you're feeling good,
put those hands on your hips
or keep 'em closer to your body.
- Our last exercise in our dynamic warm up series,
we're gonna do some calf raises.
Make sure those calves are firing up.
We're gonna do four to the front.
Then we're gonna turn it out and do four to the side.
Here we go.
Bring it up.
Up.
- As we're coming up,
make sure you get on the ball of those feet,
all the way up to the top
and bring those heels all the way to the ground.
It's all in your calves here.
Good posture.
Mentally prepare yourself to get out there
and have a great run.
- We're gonna finish off this dynamic warm up,
turning those toes out,
changing the direction of our calf raise.
Here we go.
Finishing strong.
Ready to have an awesome run.
Give me four more.
Four,
three,
two,
and one.
That is your runner's dynamic warmup.
This is part of a Fitness for Runners series with Self
- And we'll see you next time.