It is so important to warm up properly before any exercise program or physical activity.
Dynamic warm-ups are your best bet because they accomplish a lot in a short amount of time. For example, they can elevate your heart rate slightly while warming up your muscles and loosening your joints to prepare you for exercise. Gone are the days of doing static stretches cold as a warm-up.
In today’s video Tema from Potentia Personal Training will share with you a series of 3 warm ups today called Single Leg Jacks. These are similar to jumping jacks, but we isolate one leg at a time. And the three versions shown here will get different upper body muscles warmed up while your legs are also warming-up.
Scissor Jack #1 – Arm raises
Stand natural and move one leg at a time out to the side and back. The support leg has a soft knee (slight bend) while the moving leg ouches down on the ball of its foot.
Once you have the lower body going you will add a normal jumping jack up-and-down motion with your hands.
Do a set of 10 Basic Scissor Jacks, where movement of right then left leg equals one repetition.
Scissor Jacks #2 – Arms crosses
In this version of the single leg scissor jack your arms will cross in front of you. Begin with arms extended in front and they will separate and cross with each count.
As above, stand natural and move one leg at a time out to the side and back. The support leg has a soft knee (slight bend) while the moving leg ouches down on the ball of its foot.
Follow Tema for a set of 10.
Scissor Jacks #3 – Shoulder blade squeezes
Begin with arms extended out in front of you and pull the elbows back to squeeze the shoulder blades together. In addition to working the shoulders we are also working the upper back.
As above, Stand natural and move one leg at a time out to the side and back. The support leg has a soft knee (slight bend) while the moving leg ouches down on the ball of its foot. Squeeze the shoulder blades with each repetition. Follow Tema for a set of 10.
Notes
These single leg jacks are great as a dynamic warm up. You can pick just one and do it to warm up, or you can add two or all three for a more vigorous warm up. It all depends on the amount of exercise you plan to do.
These are terrific as they offer full range of motion, low impact, and aerobic stimulation. Shoulders, upper back, legs and heart rate are all raised and warmed up, making you ready to go.