Unlike the general warm-up, the specific warm-up targets the primary muscles to be used during the workout's vigorous activities.
Air Squat: Start standing upright with feet shoulder width apart. Squat dropping the butt straight down keeping the chest as vertical as possible and feet flat on the ground. Think about pushing the whole foot into the ground as you return to the starting position. Additionally, by keeping your head straight, focusing on a distant object, will help to keep your back straight throughout the exercise.
Back Extension: Starting by lying on the stomach with hands behind the head. Simultaneously raise the upper torso and legs off the ground. Hold them off the ground for a moment then return to the starting position.
Bird Dog: Start on your hands and knees, "all fours". Extend your right arm straight out and left leg straight back. Hold for the designated amount of time and return to "all fours". Repeat with the left arm and right leg.
Donkey Kicks: Start on "all fours". Kick the left leg back and up straightening the knee. Bring the leg back, bending the knee and hip bringing the knee into the chest. Repeat with the right leg.
Fire Hydrant aka Dirty Dog: Start on "all fours". Raise your left leg to the side, keeping the knee bent. Hold at the apex for a moment then return the leg to the starting position. Repeat on the opposite side.
Reverse Flutter Kick: Start by lying on your stomach. Keeping the leg straight, lift your left leg off the ground while the right leg remains on the ground. Lower your leg to the ground and repeat on the opposite side.
Reverse Lunge: Start standing upright with feet hip width apart. Step back with one leg dropping the hips until they reach a 90 degree bend of the front knee with the front foot flat, knee behind the toe, and chest up. Stand up using the forward leg and return to the starting position. Repeat using the opposite leg.
Side Leg Raise: Start by lying on your left side;left knee bent, right leg extended with your toes on the right foot pointing forward. Keeping your right leg straight, raise it approximately 2 feet from the ground keeping your toes facing forward. Return your right leg to the ground and repeat for the designated amount of repetitions.Switch over and repeat on the opposite side.
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