Dynamic Warm Up | GPS Human Performance

Here is our Standard Dynamic Warm-Up we do on a daily basis. Perform movements over 10 yards alternating each leg or 10 reps of each movement in place if space is limited.
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GPS Human Performance is an online Strength & Conditioning company providing, coaching, education and programming to Armed Services Members, Beginner to Advanced Olympic Weightlifters (Home of USA-Weightlifting’s Grounds & Pounds Weightlifting Club) and Fitness Enthusiasts. We are led by former THOR3 Strength & Conditioning Coach Geoffrey Steinbacher who has over 11+ years of experience in the field of Tactical Strength & Conditioning, Human Performance, Sports Performance and Athletic Training/Sports Medicine.

[@oneforallization]

Freaking awesome warm up! This will be it for me from now on! Thank you!

[@GPSHumanPerformanceUSA]

You're welcome!!!

[@EloisaMartin4]

This is excellent!! Thank you I did it today and it was great, will make this my warm up from now on

[@GPSHumanPerformanceUSA]

Love to hear it!

[@nicholasrosa3948]

Great dynamic warmup! But Spiderman looks like he's got a limp 😂

[@ali_valhalla2313]

Awesome video man! The warm up is perfect, the beard is perfect and the rolling out at the end made my day! Thank you!

[@josephsalvatore9745]

Watching this really made me realize how much I was doing it wrong. This guidance is AWESOME!!!! Thank you so much for recording it!! Now I just need to remember how to properly conduct the Greatest Stretch Ever without the video in front of me, lol.

[@GPSHumanPerformanceUSA]

I've had members at the gym for over 2+ years that still struggle with it haha. #thestruggleisreal

[@davidbradstock276]

Awesome stuff, clear and precise love it. Keep them coming!!!!

[@morrisangiel]

Loved it - especially the dismount!

[@franronin]

Sharing. This video really deserves to be known and spread. Every time i watch it I discover a new point. Sick!

[@GPSHumanPerformanceUSA]

Greatly appreciated, glad to help you out!

[@franronin]

Greatest warm up ever! Found it casually and i think i´ll make of it a primary tool for my trainings. Thanks a bunch dude!

[@GPSHumanPerformanceUSA]

+franronin You're Welcome!!!

[@anabelortiz5283]

LITERALLY JUST DID THIS WARM UP THANKS FOR THE VIDEO!

[@orozcointegralchannel7066]

That is an awesome Warm Up ! One the best sequence I have come across and your demos and explanations are superb coach!! THANK YOU!!

[@GPSHumanPerformanceUSA]

You’re welcome!

[@DWCPodcast]

Great video. I wasn't ready for "exit stage forward" though. LOL

[@DenzlowEvans]

Great video. Thanks for sharing!!!

[@lauravankirk2459]

Dynamic Warm-up
Purpose
Maintain good posture, stay tight, rib cage down
10 Squats
Walking foot pull overhead reach (knees tight)
Walking toe touch
- same-sided hand, reach past foot, shoulders square, flat back
Knee pull to chest
Leg Cradle
- 45 degree angle, grab over top ankle & underneath ankle
Lunge w/ overhead reach
- Hip flexors, reach long rib cage down, tight, don’t over arch
Toy Soldier
- Stay tight, tall through mid-back
Lateral Lunge
- Shift over, Stay tall through mid back
Spider-man lunge
- Open hips and groin, Knee off the ground
Inch-worm
- Baby steps, go as far as hamstrings will allow
Best stretch in the world

[@educali89]

Great video! Very helpful! Thank you... And btw nice rollout at the end haha

[@tabereMTB]

excellent! thank you!

[@yehudahamaccabi9420]

Thank you for making this video!

[@GPSHumanPerformanceUSA]

+Yehuda HaMaccabi You're Welcome!!!

[@anabellebodington2972]

Excellent!! Best Warm up ever!! THANKS!!!! xoxo

[@GPSHumanPerformanceUSA]

I'm glad you like it! I should have more stuff coming before September too!!!

[@lunchbox313]

This is awesome. Thank You!!

[@GPSHumanPerformanceUSA]

You're welcome, tell your friends so they can be cool too!

[@JakeRosenzweig]

Great warm-up!

[@GPSHumanPerformanceUSA]

Glad you like it. I also will throw in some high knees, skips, lateral shuffles, back pedal and carioca if prepping to play a sport of any nature too!

[@chenamit85]

great video

[@mattkovicak2697]

Absolutely awesome warm up video Man!! Many thanks!! Do one for shoulders 9months after rotator cuff surgery please!!! Trying to figure out what I can & shouldn't do really stinks when I wanna just get back to training!!

[@GPSHumanPerformanceUSA]

Hey brother, I just put it on the top of my list of videos to make! I'll be happy to help show you some things. I certainly don't have to tell you that bouncing back after surgery is brutal; both mentally and physically. I herniated L4-L5 in 2011 and was a wreck for a looooong time so I know what you're going through. Stay the course!

[@mattkovicak2697]

So awesome you responded!! Thanks a ton! Yeah being only 9 months out I think I may wanna put the pull-ups & push ups off a lil longer! I started them 3wks ago & feel it was too soon!! I'm subscribed so keep killin' it for us!

[@millanut3391]

GPS Human Performance z,,

[@ThePodiumSC]

Yes this is great but what do you "usually" do? ;)

[@GPSHumanPerformanceUSA]

Haha, usually this in all honesty. Just a creature of habit.

[@Yetipfote]

north korean roll out at the end

[@GPSHumanPerformanceUSA]

Haha, I like to keep it exciting!

[@Yetipfote]

:)

[@askvien]

lols north korean march