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
- 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
- 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
- Stay in a solid athletic stance with neutral spine
- The movements should be slow and controlled to “feel” the glutes activating
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