Spiderman crawl (dynamic warm-up)

Another great exercise you can add to your dynamic warm-up is spiderman crawl. This exercise will help you develop functional range of motion in the hips and lower back while it'll increase strength in the arms, shoulders and core. 

Procedure

• From a standing position, take a small to medium step forward with your left leg at approximately 45 degrees. Bend at your waist and knee to crawl forward, maintaining a neutral spine and walking your hands forward toward your left foot/knee. 
• Slowly walk your hands across to your right as your right leg slowly comes forward. Do the same to your left. 
• Contimue this pattern for a predetermined distance or reps.