Dynamic Warm-up: A 10 Minute Pre-Workout Routine for Women

By Molly Galbraith
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dynamicwarmup1-450x338It'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)

A proper warm-up can be completed in about 10 minutes, 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
  • Birddog
  • Half Kneeling Internal Rotation
  • Glute Bridge
  • Clamshell/Clam
  • 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. And if you need more guidance on the best training program to help you reach your goals, we can help.

 

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About the author:  Molly Galbraith

Molly Galbraith, CSCS is co-founder and woman-in-charge at Girls Gone Strong, a global movement of 800,000+ folks passionate about women’s health, fitness, and empowerment. She’s also the creator of the The Girls Gone Strong Academy, home of the world’s top certifications for health and fitness pros who want to become a Certified Pre-& Postnatal Coach or a Certified Women’s Coaching Specialist.   The GGS Academy is revolutionizing women’s health and fitness by tackling critical (and often overlooked) topics like body image struggles, disordered eating, menopause, amenorrhea and menstrual cycle struggles, PCOS, endometriosis, osteoporosis, pre- and postnatal exercise, incontinence, diastasis recti, pelvic organ prolapse, postpartum recovery, and much more.   Learn more about Molly on her website and connect with her on Facebook, Instagram, and Twitter.

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