Warm-up for Everyone

It is hard to argue that warming up before exercise is imperative. But, what should you do to get warmed up? You could ask 10 different people that question and get 10 different answers. Right or wrong is not the topic of this discussion. Today I will simply attempt to navigate you through the general baseline warm-up routine that I use myself; and that all my clients use as well. This will hit the main points but know that there are numerous tweaks and variations that can (and do) get made daily.

1. Bird Dog - 10 reps

This is a great core activator; a great way to wake the body up!

Hands under shoulders, knees under hips, spine neutral. Extend opposite arm and leg while keeping torso still. Alternate sides.

2. Glute Bridges - 20 reps

By far the easiest way to activate the lower posterior chain.

On back, arms by side, legs bent, feet forward. Weight on heels, extend pelvis toward ceiling, squeeze at top, come down keeping pelvis just barely off the floor.

3. Dumbbell Shrugs - 15 reps

This does train the upper traps, but I like the low impact advantage it has for warming up the shoulders. It gives a prehab that mimics farmer carries while not having to move.

Different hand rotations (neutral prone, supinate). Slow and controlled, don’t rush.

4. Face Pulls - 25 reps

These can be done with a cable, but I prefer banded for the warm-up. Really fires up the posterior shoulder. Great to prevent future injury and combat forward rounded shoulders.

Neutral feet, overhand grip. Pull to face, elbows behind and above shoulders,and above wrists. Only extend arms half way down at bottom of each rep.

5. Bodyweight Squat – 15 reps

I treat this as a stretch more than anything. Work on good form and attempt to feel all the muscles working together as a unit. If something feels off or, address it before workout.

Comfy neutral stance. Toes pointed slightly outward. Break at hips, push knees out.

6. Good Mornings – 25 reps

Again, active stretch. This one also gets the whole trunk of your body moving, activates the glutes, but enables further hip extension. Also incorporates more lower back muscles.

Same stance as squat, hold band in place with hands. Start in full extension, break at hips, don’t bend knees forward. Move slow and steady, keep lower back natural curve, don’t round!

Now you’ve just completed a quick, easy and low impact warm-up routine. Your body is activated and engaged from your hamstrings all the way to your shoulders. You’re ready to get after it!

 As always, if you have any questions or would like to dive deeper into the specifics of each movement comment or send me a message on the CONNECT page.