Dynamic Warmup Exercises | How to Perform Spider-Man Warmup

This type of dynamic warmup stretching is great for working your groin muscles, while also giving your core a healthy workout. For new athletes, or if you are just starting out stretching, it is best to perform this in a static position.

1. Starting in a tall plank position, bring your right knee up to your right elbow and then slightly drop your hips.
2. Return to the plank position and repeat the movement by bringing your left knee to left elbow and dropping your hips
Always remember to bring the same knee to the same elbow every time.

As you become more comfortable and coordinated, you can transition this into a dynamic movement.

To do this, perform the stretch while walking yourself across the floor. It will help stretch out the groin muscles by dragging the foot along the ground as you bring it up to meet your elbow.

Remember that it is important to maintain good form while performing these types of stretches.

[thomasgrabowski]

These are INSANE for your core. I remember the day after doing this it felt like someone busted my ribs lol. Never felt nething like it :P!