The inchworm exercise is an amazing compound dynamic warm-up that places focus on the entire core and hamstrings.

Glute kicks are also known as butt kicks. In this article, we’ll be explaining how to use this exercise, as well as a couple of variations, and finally the benefits of performing the glute kicks.

By working on your trunk rotation you will overtime increase lumbar spine and hip flexibility, allowing for greater mobility of the trunk. The lower trunk rotation exercise is great for anyone who experiences low back pain and is great to perform if you’re slouching or sitting at a desk for most of the day.

High Knees can be used as a warm-up exercise, all the way to a high-intensity movement. In this article, we'll be talking about how to perform, the benefits, and variations of the high knee exercise.

The Knee to Chest Stretch (Walking Knee Hugs) works great to relieve any low back and hip flexor discomfort or pain. Challenges balance, core stability, and is great for joint mobility. Read about the benefits and variations of the knee to chest stretch in this article.

The hacky sack exercise is a great movement to incorporate into your training regimen as it assists in mobilizing the hip flexors.

The Quadruped Thoracic Rotation focuses on thoracic (mid-back) mobility through rotation and extension. These movements are required for us to do our daily tasks i.e overhead lifting.

The 90/90 stretch can improve hip health in the long term as insufficient hip internal and external rotators can lead to gait issues and/or increased risk of injury. Read about how to do, benefits, variations of the 90/90 stretch.

The hip stretch with twist is a great way to decompress the spine if you have tight hips and/or experience any sort of low back pain. It also requires a focus on stability and balance.

The arm hugs are a great active and dynamic warm-up tool for the upper chest and back muscles. It helps increase the range of motion and flexibility of the shoulder joints. Stabilizing your torso is also required while performing this movement.

The benefits of the hip internal rotation are that it stretches and loosens tight and weak hip muscles. The internal rotation of the hip allows you to perform normal movements with ease such as walking, running, squatting, and crouching;

There are multiple benefits of the hip external rotation/ external rotation of the hip. It’s a great dynamic warm-up to loosen the hip joint and surrounding muscles. Read about how to do, benefits and variations of the hip external rotation.

The lunge with twist is a great dynamic exercise for the lower body, specifically targeting the glutes, hamstrings and quads.