A great way to warm up if you're short on time is to string two great mobility exercises together, like the bear and the crab.
The bear position is simply on all fours with your chest facing the ground. From there you can do "bird dogs." Simply lift opposite arms and legs until parallel to the ground, switching every few seconds. This is phenomenally good for activating the glutes and shoulders.
The crab position is also on all fours, but this time with your chest facing up to the ceiling – a great way to work on shoulder extension. Here you can throw in a movement where your hand touches the opposite toe. Now your shoulders and core are really going to be ready for your workout.
Combine these two exercises together and you've got a great, full body, quick and efficient warm-up!
For an extra challenge, add extra reps in each position.
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