Warm-ups are one of the most under rated and overlooked portion of most peoples workouts. In fact, you’d be surprised how many people skip warm-ups all together. A quality warm-up will prime your body for physical exercise by getting your muscles warm, working the movement pattern and even help with injury prevention. One of my favorite Dynamic lower body warm-ups is the circuit shown in the video. The warm-up consists of:
Two rounds:
- The Worlds Greatest Stretch = 12 reps per leg
- Deadbug = 20 reps per leg
- Bicycle Crunch = 20 reps per leg
- Bird Dog Box = 20 reps per leg
- Hyper Extensions = 20 reps
- Banded Pushout Hip Raises = 10 reps w/ 10 sec hold
This warm-up helped me most post-herniated disc when I was re-introducing Squats and Deadlifts back into my program. This warm-up helped me open up my hips, activate my core, build on hip and core stability/endurance, build up low back endurance & get my glutes firing, all before getting under a barbell. I can honestly say my training has never felt better since I started taking more time to warm-up.
Although this may seam lengthy compared to other peoples warm-ups, this doesn’t take more than 7-14 minutes and I guarantee when it comes time to do your main lift for the day, its going to feel so much better after doing this warm-up.