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Hampton Roads Academy

Daily Dynamic Warm Up

Gator Jack Series – All done counting G-A-T-O-R-S


Regular Jumping Jack
Split Jack Forward
Highland Fling
Long Striders
General Mobility
Neck Clock – 5 Times Right and Left
Arm Hugs – 5 Times held for a 3 count. Alternate which arm is on top.
Long Arm Swings – Palm Up – 10 each way
Arm Windmills Forward and Backward – 10 each way
Trunk Circles – 5 times each way
Prisoner Squats – 5 times
Heel-Toe Raise – 10 times
Prisoner Squats – 5 Times
Reverse Lunge – 5 Times
Dynamic Mobility
Thrust Series – In Place
Thrusts – 5 times
Frog Thrusts – 5 Times
Groiner – 5 Times
Hip Flexor/Quad Series
Donkey Kicks – 10 times for 2 legs: 5 times for each leg
Fire Hydrant – 5 times each way for each leg
½ Speed Build up – 15 yards
Walking Quad – 15 yards back
½ Speed Build up – 15 yards
Knee Hugs - 15 yards back
Skip and Scoop – 15 yards
Elbow to Instep – 15 yards back
Hip Series
Lateral Lunge – 5 times each leg
Crossover Squat – 5 each leg (Drop Leg behind)
Crossover Lunge – 5 each leg (Leg crosses in front)
¾ Speed Build up – 15 yards
Leg Cradle – 15 yards back
¾ Speed Build up – 15 yards
Backward Wide Knee Skip – 15 yards – Step backwards with each leg focusing on
bringing knees out to the side and back
¾ Speed Build up – 15 yards
Low Walk – 15 yards back
Hamstring Series
Straight Leg March – 15 yards
Hand Walk – 15 yards back
Inverted Toe Touch – 15 yards
Straight Leg Skip – 15 yards back
Rocker Series
Legs Spread – 5 Times
Hurdler – 5 Times each leg
Full Speed Build up – 15 yards
Power Skip and Scoop – 15 yards back
Full Speed Build up – 15 yards
Power Skip and Scoop – 15 yards back
Hampton Roads Academy
Game Dynamic Warm Up

Gator Jack Series – All done counting G-A-T-O-R-S


Regular Jumping Jack
Split Jack Forward
Highland Fling
Long Striders
General Mobility
Neck Clock – 5 Times Right and Left
Arm Hugs – 5 Times held for a 3 count. Alternate which arm is on top.
Long Arm Swings – Palm Up – 10 each way
Arm Windmills Forward and Backward – 10 each way
Trunk Circles – 5 times each way
Prisoner Squats – 5 times
Heel-Toe Raise – 10 times
Reverse Lunge – 5 Times
Dynamic Mobility
Thrust Series – In Place
Thrusts – 5 times
Frog Thrusts – 5 Times
Groiner – 5 Times
Hip Flexor/Quad Series
Donkey Kicks – 5 times for each leg
Fire Hydrant – 5 times each way for each leg
½ Speed Build up – 15 yards
Walking Quad – 15 yards back
½ Speed Build up – 15 yards
Knee Hugs - 15 yards back
Hip Series
Lateral Lunge – 5 times each leg
Crossover Squat – 5 each leg (Drop Leg behind)
¾ Speed Build up – 15 yards
Elbow to Instep – 15 yards back
¾ Speed Build up – 15 yards
Leg Cradle – 15 yards back
Hamstring Series
Straight Leg March – 15 yards
Inverted Toe Touch – 15 yards back
Rocker Series
Legs Spread – 5 Times
Hurdler – 5 Times each leg
Full Speed Build up – 15 yards
Full Speed Build up – 15 yards back