Dynamic Warm-Ups, Nick Tumminello Style

On Friday I posted a revolutionary training tip from Nick Tumminello (a personal trainer in Baltimore) that has completely changed the way I write my dynamic warm-ups.

In short, now I pair mobility and stability/activation exercises for each joint within the warm-up, instead of doing all mobility work first and all activation work second.

To give you an example of how this has changed my warm-ups, take a look at an old and new dynamic warm-up:

Old Dynamic Warm-Up:

1. 3-Way Ankle Mobility (Toes on Wall): (3×5)/side
2. Rectus Femoris Mobilization: 8/side
3. Quadruped Rocking: 8
4. 1/2 Kneeling 2-Way Thoracic Mobility: (2×5)/side
5. Wall March Glute Activation: 15s/side
6. Lateral Squat: 6/side
7. Reverse lunge: 6/side
8. Overhead Squat: 8
9. Side Shuffle: 10 yards/side
10. Long Stride Carioca: 15 yards/side
11. Butt Kickers: 15 yards
12. Back Pedal: 15 yards
13. Penguin Walk (Heel walk): 25 yards

New Warm-Up (after making the change that Nick Tumminello clued me in on):

1. 3-Way Ankle Mobility (Toes on Wall): (3×5)/side
2. Penguin Walk: 25 yards
3. Rectus Femoris Mobilization: 8/side
4. Reverse Lunge: 8/side
5. 2-Way Hamstring Mobilization: (2×5)/side
6. Yoga Push-Up: 8
7. Inverted Reach: 8/side
8. Prone 2-Way Hip Rock: (2×8)/side
9. Lateral Lunge -> Reverse Crossover Lunge: (2×6)/side
10. Scap Wall Slide: 10
11. Side Shuffle: 15 yards/side
12. Butt Kickers: 15 yards
13. Back Pedal: 15 yards
14. 3/4 Speed Jog: 2 x 25 yards

See how easy that is? It’s a simple change that you can make to improve the effectiveness of your warm-ups.

Train hard. Train smart.

-Kevin Neeld

P.S. If you’re a hockey player or coach and want to get access to dozens of done-for-you dynamic warm-ups and training programs, go check out my hockey training site.