My Top 3 Warm-up Movements (#1 is my FAVORITE)
I am a big fan of the saying, “less is more.” Sometimes, the problem with most people is they spend too much time on their warm-up. Sure, there are times where we need to take a little longer because we aren’t feeling 100%. However, putting too much emphasis on your warm-up can take away from your training performance. Most of the time, all you need is a few exercises that would give you the “best bang for your buck.” These movements should target the entire body and increase core temperature; to improve performance and decrease injuries.
Here are my top 3 warm-up movements:
LOADED HYBRID MOBILITY
Coaching Cue:
- In the single leg RDL position, keep back straight
- When pulling knees to chest, don’t hyperextend lower back
- During the forward lunge, make sure that front heel doesn’t come up off the floor
- Drop same elbow to same ankle, and use the other arm as a guide for balance
- When rotating your upper-back, make sure its controlled and that you are looking at your hands the whole time
LUNGE MATRIX
Coaching Cue:
- When raising arms overhead, make sure that your ribcage doesn’t flare up. Keep your anterior core tight
- During the side lunge, keep posture straight, toes forward, and make sure chest stays up
- In the transverse lunge, keep back foot perpendicular to the front foot, and keep a neutral spine
MINIBAND ACTIVATION
Coaching Cue:
- Stay in a solid athletic stance with neutral spine
- The movements should be slow and controlled to “feel” the glutes activating
For more training tips, sign up for my newsletter below! Please like, and share the videos to somebody that wants to try some effective warm-up exercises.
