So How Should You Warm Up?
General Preparation Warm Up
Hip Flexor Mobilisations
Level 2 – Rocking Couch Stretch (raising your arm will increase the stretch)
Glute Activation Drills
Level 2 – Band Dislocation
Upper Back / Rotator Cuff Drills
Full Body Warm Up Level #1
Full Body Warm Up Level #2
Full Body Warm Up Level #3
Upper Body Warm Up Level #1
Upper Body Warm Up Level #2
Upper Body Warm Up Level #3
Lower Body Warm Up Level #1
Lower Body Warm Up Level #2
Lower Body Warm Up Level #3
Specific Exercise Warm Up
What about exercises later in the workout?
Muscle Activations During Warm Ups
What About Traditional Stretching?
Groin: My favourite stretch here is to sit in a deep squat stretch, and push your knees out with your elbows.
Calves: Stand in the bottom of a one-legged calf raise, or load up progressively on a calf machine for 10-15 seconds a time. The latter works very well pre-squatting if ankle mobility is an issue.
This section on static stretching is by no means compulsory, nor necessary for many. But some of you may find starting with a few stretches for 10-20 seconds can help open up certain positions before moving into more dynamic work.
What About Foam Rolling During Warming Up?
What About Jogging In Your Warm Up?
- It allows me to split work and training, as opposed to driving there in 2 minutes and not having the mental break between the two.
- It loosens my body up for the training ahead.
Should I Be Doing More Mobility Outside Of My Sessions?
Concluding The Warm Up
- The general warm up needs to be specific and focused on your problematic areas to help improve range of motion and stability where needed
- You need to adequately prepare your body for heavy weights with properly executed warm up sets