It’s important to perform a thorough warm-up before you start your training session. Warming up is integral, and if done properly can reduce your risk of injury and improve your performance.
A good dynamic warm-up is designed to:
– Increase your core temperature
– Increase blood flow to your muscles
– Increase muscle temperature for improved ability to stretch (extensibility)
– Improve posture and alignment
– Help with muscle activation/mind-muscle connection
– Prime your central nervous system for lifting heavy (or running fast, or jumping high)
In general, a proper warm-up only takes about 10 minutes to complete, and the benefits are worth it!
Below you’ll find a video with 8 exercises you can do to ensure that you’re entire body is thoroughly warmed up. You want to do 8-10 reps of each of these exercise (per side, where applicable):
- Hip Circles
- Fire Hydrants
- Half Kneeling Internal Rotation
- Glute Bridge
- Shoulder Blade Retraction/Dynamic Blackburn
- Quadruped Extension/Rotation
Once you’ve completed this warm-up, you can add a few movement-specific exercises to your warm-up (i.e. if you’re squatting that day, do some Bodyweight Squats, if you’re Bench Pressing that day do some Push-ups).
You can also add some explosive movements into the mix. When you do this and what you choose is a whole article unto itself, but some examples would be:
– Lateral Hops
– Box Jumps
– Medicine Ball Throws
At that point, you’re fully prepared to have a safe and effective workout. Make sure you give this Dynamic Warm-up a try and let us know what you think!