A good dynamic routine primes your body to lift.
The problem with most solid, dynamic-style warm-ups is that they require space. The idea, then, is to find a series of moves that get you ready to train, don’t take a lot of time, and that you can perform while standing in the same place.
Performed like a jumping jack, except your arms cross in front of you at your waist.
Performed like a jumping jack, but your arms come in and out to the side at chest height.
Hip Flexor Stretch
Step forward into a lunge. Lean back and raise the arm opposite your forward foot over your head and behind it.
Body Weight Squat
Put a broomstick on your shoulders or your hands behind your head and squat.
Band Good Morning
Stand on one end of a looped band with the other end behind your head and perform good mornings.
Band Shoulder Stretch
Hold the ends of a band, stretch your arms to full extension, and reach up and behind your head.
Hold a band at its ends at chest height and pull your hands directly out to the sides so your body forms a “T.”
Lean against a wall with arms extended and trace circles with your knees.
Performed like the side leg swing, but legs should move front to back.
Performed in the conventional gym-class fashion.