During 18.1 last week, I noticed that there were some members that were “lost” in warming up for their heat. I noticed anywhere from people going into the workout completely cold to some who were trying to warm up but with really no rhyme or reason behind it. Now that 18.2 is announced, I would like to offer you some warm up guidance in order to get your mind and body ready to crush the workout and upcoming workouts!
Row or Bike – 5 minutes. Before you start to get into movement specific stretches or activation exercises, it’s always a good idea to just get the body moving. Rowing and biking are great ways to get moving with little impact on the joints. As your heart rate and body temperature begin to increase here, the mind is transitioning into getting ready for exercise and the body is warming up to move more efficiently.
- Nice easy pace for 2 minutes
- 4 sets of :20 moderate pace followed by :10 easy pace
- 1 minute of moderate paced rowing
General Movement Prep – 10 to 15 minutes. Now that the body and mind are awaken, it would be a good idea to start getting into some movement prep that is specific to your needs. For example, no matter what the movements I will be performing are in a workout, I make sure to open up my hips. Along with that I make it a point to open up my shoulders, activate my midline, and make sure my glutes, hamstrings, and low back are firing. It’s totally fine to get your heart rate up here! If you’re feeling out of breath, it’s ok! Heart rate should be elevated in order for the body to respond properly to the workout you are about to do. If you’re muscles are burning, never fear! That’s how we know the correct muscle groups are firing. Remember, your intent is to WARM UP!
- :30 Couch Stretch
- :30 Hamstring Stretch
- :30 Groin Stretch
- 3 x :20 – :3o
- Single Leg DB RDL’s
- DB Strict Presses
- DB Rows
- Good Mornings
Specific Movement Prep – 10 minutes. At this point you want to take your warm up into what is specific to the movements you will be performing in the upcoming workout. Specifically, it’s important to “prime” the movements that you are about to perform with an empty barbell, dumbbells, smaller boxes, strict movements, etc. Whatever you decide to do, remember to keep it specific to the movements in the workouts.