In addition to a general total-body warm-up, do each of these moves for 30 seconds three times through.
SQUARE BEAR CRAWL Trains: functionality, core strength
Get on all fours with hands under shoulders, knees under hips, spine straight. Turn your toes XQGHU WKHQ OLIW \RXU NQHHV RII WKH ÁRRU VR \RXU shins are parallel. Hold that position as you walk forward two steps, to the right two steps, backward two steps, then to the left two steps to make a square. Repeat in opposite direction.
LOW CRAWL Trains: mobility
Get into an elbow plank then open your knees out to the sides so your belly is just hovering DERYH WKH ÁRRU KLSV ORZ &UDZO IRUZDUG VWD\LQJ as low as possible, pushing with one leg as you pull with your opposite arm. For an extra challenge, crawl forward then backward.
DUCK WALK Trains: lower body/glute activation, mobility
Drop your hips as low as possible into a squat, chest lifted, then walk forward slowly in this position, allowing your knees to open to the sides with each step. *For a more extensive warm-up protocol from Sikorski, go to muscleandperformance.com.