Posts tagged warm up

Walking Lunge

Walking Lunge This deceivingly difficult exercise both stretches and strengthens your quads, hamstrings, and glutes.
Description
  1. Stand in place. Reach your right forward and your left leg back as you lower your body into the lunge position.
  2. Keep your back straight and your eyes looking ahead as you lower until your right leg is at a 45 degree angle, and your left leg is stretched and slightly bent.
  3. Explode upward as you reach your left leg in front of your right and complete the exercise once again but reversed in terms of your legs.

Alternate Weighted Version:

  1. Perform the exercise in the exact same manner while holding appropriate weighted dumbbells at your sides.
    Things to Keep in Mind
    • Form is essential to successfully completing a lunge. Make sure to lower far enough and always keep your back straight.
    • If done correctly you should feel a good stretch in your quads.
    Visual Aids

    Correct Walking Lunge Form
    Muscles Works Hamstrings (Back of upper leg), Quadriceps (Front of upper leg), and Gluteals (Butt).
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    Warming Up

    Warming up before a workout is beneficial to any athlete no matter what the skill level. It allow you to warm and prepare your muscles for intense exercise, by doing this gradually rather than quickly you give you muscles time to adapt and therefore reduce injury.  However, warming up does more than just prevent injury it also increases nerve activity and body responsiveness.

    This allows for faster contractions and greater power output by the muscle groups.  Before a work out take 5-10 minutes to adequately prepare your body.

    Warm Up:

    Slow:

    • Knee to Chest
    • Lunge Walking
    • Toe Touches

    Medium:

    • Power Skip
    • High Knees
    • Skip for Hight
    • Knee to Opposite Elbow (Right then Left)
    • High Knee Kick Outs

    Fast:

    • High speed high knees
    • Butt Kickers
    • Carioca
    • 75%, 85%, 95%, increasing sprints

    Overall Body:

    • Jogging in place
    • Jumping Rope
    • Jumping Jacks
    • Jogging 2 Laps

    Static Stretches: (Performed with sub maximal effort at 10 second intervals)

    • Legs together, straight down
    • Deep Knee Bends
    • Quad Stretch
    • Left over Right/Right over left
    • Deep Lunge
    • Calf Elongation
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    Getting Loose

    Before any quarterback begins a practice or game he should begin with a solid warm up. 19

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