Let’s warm up!
Warming up before a gym session is essential to prime the body for the work ahead. It activates the central nervous system, increases blood flow, increases range of motion, elevates body temperature, and improves body awareness.
Try this 4 part warm-up before your next session!
Part 1- Dynamic Stretches
Why: warm up muscles, joint lubrication, increase blood flow, and increase range of motion
What: world’s greatest stretch, 90/90 hip rotations, alternating lateral lunges, shoulder dislocations
Part 2- Core
Why: improve stability, posture, prime for bigger lifts
What: deadbugs, planks, copenhagen plank, pallof press
Part 3- Neural Activation
Why: prepares central nervous system to recruit and activate muscle fibers increasing reaction time and performance
What: plyometrics, ball slams, broad jumps, pogo jumps
Part 4- Training Specifics
Why: connect the dots between the warm-up and what’s next
What: if you’re doing squats as your main lift-do some squats, if you are deadlifting- throw in some hip hinges, make it specific to the main exercises planned
