| This warm up series consists of the following: | Example Sets & Reps | |
 | Easy Warm Up Skips | |
| – Easy Skips Forward | 1 x 20m | |
| – Easy Skips Backwards | 1 x 20m | |
| – Easy Skips Lateral | 1 x 20m each way | |
| | Ground Based Dynamics | |
| – Supine Eagle & Prone Scorpion | 1 x 10 each | |
| – Roll Over Hammy Reach & Roll Over V Sit | 1 x 5 each | |
| – Lying Single Leg Raise/Swing | 1 x 10 each | |
| – Lying Adductor Raise | 1 x 10 each | |
| – Lying Frog Circles | 1 x 10 each | |
| – Donkey Kick | 1 x 5 – 8 each | |
| – Bird Dog | 1 x 10 (5 each leg) | |
| – Fire Hydrant x 5 ea | 1 x 5 – 8 each | |
| – Straight Leg Whip x 5ea | 1 x 5 – 8 each | |
| | Lunge Mobility Series A | |
| – Lunge + Overhead Reach + Spiderman & Rotational Reach | 1 x 2 – 4 each | |
| – Side Lunges x10 | 1 x 5 each way | |
| | Leg Swings | |
| – Leg Swings Forward | 1 x 10 each | |
| – Leg Swings Lateral | 1 x 10 each |
Lower Body Dynamic Warm Up A
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