Category: Warm Up Routines

Below you are receiving a complete total body dynamic warm up that can be used for resistance training. I included videos to demonstrate the exercises, and at the end of the post listed them out “on paper” so you can take the sheet to the gym with you.

WHAT ARE SOME THINGS  A WARM-UP CAN DO?

1. Improve tissue quality
2. Increase elasticity and mobility of the major muscle groups, tendons, ligaments and joint structures. This also allows for better range of motion during training.
3. Produce muscle activation.
4. Prepares you for your workout ahead.
5. Increases coordination and motor control.
6. Allows you to work on some asymmetries, postural imbalances or anything of need etc.
7. Raises body temperature, heart rate, respiratory rate, and also oxygen and blood flow to muscle

Lets get to the warm up already. All the exercises are listed in order below.

YOUR TOTAL BODY WARM UP

Stretching/Mobility/Activations

Lying Supine:

Prone/Plank Position:

http://www.youtube.com/watch?v=Gzya33GTlcA&list=PLF0AF392E566E8662&index=19

Kneeling and half Kneeling:

http://www.youtube.com/watch?v=guRXbl7RFKE&list=PLF0AF392E566E8662&index=20

Transfers/Standing:

http://www.youtube.com/watch?v=pT-Xy3sPiCo

http://www.youtube.com/watch?v=jwasIlXPfNk

Once you know the exercises, here it is on paper with the reps/duration mapped out for you so you can take it wherever you would like…

Stretching/Mobility/Activations

Lyine Supine:

• Lying Alternating Knee Hugs (1×6/side)
• Lying Knee to Knee Mobilization (1×8)
• Leg Lowering Progression (1×10/side)
• Hip Lift Progression (1×6/side)

Prone/Plank Position:

• Extended Plank w /Hip Flexion (1×8/side)

Kneeling and half Kneeling:

• Hip Flexor Stretch  (1×15 seconds/side)
• Adductor Hip Rocking Stretch (1×5)
• Half Kneeling Ankle Mobility w/Pole  (1×8/side)
• T-Spine Extension/Rotation Progression (1×8/side)

Transfers/Standing:

• Shoulder Dislocates w/band (1×5) to Arm Swings (1×5)
• Bear Crawls Forwards/Backwards/Lateral
• Split Squats Forward/Lateral/Rotational (1×5 each)
• Leg Swings Front to Back/Side to Side (8 each)
• Hang Stretch (15 seconds)

That is the complete total body warm up. Stretching, mobility, and activations included.  If you don’t know how to warm up and are planning on doing some resistance training, this should suit your needs. If you’re on an upper/lower body split training routine you can use these videos here. No matter the resistance training workout you plan on doing, you can use this routine. Enjoy!

Here are some quick warm up videos for anyone who splits up there lifting routine into upper body and lower body resistance training on separate days. I made the videos shorter by performing only a couple of reps on each drill. I want 10-15 reps on each exercise. If the exercise is unilateral, just make sure you do at least 10-15 reps on each side just like with the bilateral stretches. I’m keeping it that to the point. The videos are below.

Oh yea, and they should both be preceded by some soft tissue work. You can find a basic and quick sequence here.

Quick lower body warm up

Quick upper body warm up