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

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.

 

Healing Body Image
For You and Your Clients

Did you know that in some countries up to 81 percent of women are dissatisfied with their bodies? Women all over the world struggle with feeling comfortable in their bodies and at peace in their skin, profoundly affecting how they live their lives and show up in the world. The worst part is that they don’t even know it’s possible to feel differently. We are committed to changing that. That’s why this week we’re giving away a FREE copy of our blueprint where you’ll learn:

Actionable strategies to start healing your relationship with your body (or helping your clients do the same!)

The good news? It’s simpler than you think!

Whether you’re woman or a health and fitness professional who works with women, we’ve got you covered. Select from the options below to receive your free blueprint and get started today!

1. Select your blueprint
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About The Author: Molly Galbraith

Molly Galbraith, CSCS is co-founder and owner of Girls Gone Strong, a global movement that aims to empower women to embrace all that’s possible for their lives and for their bodies through body-positive, evidence-based, nutrition, training, and self-care information. She is also the author of The Modern Woman’s Guide to Strength Training.

As a former figure competitor who dabbled in powerlifting, Molly understands the more extreme side of training and nutrition, and after years of personal struggle with her own body image and self-worth, Molly is committed to helping women embrace their bodies and fall in love with themselves, and teaching other coaches and trainers how to better understand, connect with, and serve their women clients. Learn more about Molly on her website and connect with her on Facebook, Instagram, and Twitter.

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