1 / 10
warmup
Military Dynamic Warm-Up Flow
Search GoogleMilitary Dynamic Warm-Up Flow is a beginner warmup exercise using bodyweight and resistance band. It primarily trains hips and shoulders and core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- hips, shoulders, core
- Secondary
- quadriceps, glutes, hamstrings, calves, upper back
- Equipment
- bodyweight, resistance band
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning military dynamic warm-up flow.
- — Choose a variation and range that let you keep complete control.
Execution
- — Move continuously through calf raises, arm circles, walkouts, glute bridges, bird dogs, squats, reverse lunges, lateral lunges, jumping jacks, and World's Greatest Stretch.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the warmup.
- — Move continuously through calf raises, arm circles, walkouts, glute bridges, bird dogs, squats, reverse lunges, lateral lunges, jumping jacks, and World's Greatest Stretch.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo military dynamic warm-up flow
Regressions
- — Supported or reduced-range military dynamic warm-up flow