Superset 1 (repeat two times)

• Squats:
• Squat jumps
• Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 2.

Superset 2 (repeat two times)

• Alternating reverse lunges
• Jumping lunges
• Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 3.

Superset 3 (repeat two times)

• Speed skaters
• Alternating curtsy lunge (skip jump)
  Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset

Superset 4 (repeat two times)

• Single leg glute raises (one leg each set)
• Glute Bridges
• Drop into a 30-second squat and repeat the entire superset once more (squat hold included). Then start your cool down.

In order to reap the benefits that a dynamic warm-up has to offer, you have to know what exercises to perform, and you have to do them correctly. The following routine is the one I did before every run, workout, and race as a division I collegiate runner:

• 10 bunny hops side to side
• 10 jumping jacks
• 5 air squats
• 10 lunges (5 each side)
• 10 lateral lunges (5 each side)
• 10 single leg reaches (5 each side)
• 10 high kicks (5 each leg)
• 10 leg swings (5 each side)

Perform three sets of 10 to 12 reps each, resting as needed between sets.

• Goalpost Overhead Press
• Hammer Shoulder Press
• Front Raise Palms Down
• Front Raise Palms Up
• Cuban Rotation
• Lateral Raise
• Arnold Press
• Upright Row
• Arm Circle
• Shoulder Shrug