Dynamic warm-up (caterpillar progression)

Today I'm going to show you a video of a dynamic stretching exercise, called ''caterpillar'', which is great for warming up the body. This exercise improves the dynamic flexibility of the shoulders, upper back, core, hamstrings, and lower legs, and it also helps keepin the body temperature elevated.


Procedure

1. Start in a plank position, with both hands and feet on the floor and the back flat.
2. Slowly walk your feet forward until you feel a stretch in your hamstrings.
3. Immediately walk your hands forward back into the plank position.
4. Repeat the movement sequence for 25 to 30 seconds (for beginners).

In the advanced ''caterpillar'' you move your hands forward so that they are beyond the plank position. This will put more stress to your core and shoulders.