Do You Take Your Warm-Up Seriously? - Part 2

In Part 1 I spoke about the importance of beginning each workout with a properly designed warm-up routine, in Part 2 I'm going to share with you 3 warm-ups you can begin to include in your training program to improve your own performance.

There's one warm-up each for upper body workouts, lower body workouts and full body workouts.

Upper Body

Step 1: Self Myofascial Release (SMR)

1. Thoracic Spine (30sec)

2. Pecs (30sec)

3. Lats (30sec)

Step 2: Mobility

1. Quadruped Extension/Rotations (x8/side)

2. Bench T-Spine Extensions (x10)

3. Scap Push Ups (x10)

Step 3: Activation

1. Dynamic Backburns (x10)

2. Scapular Floor Slides (x10)

3. Yoga Push Ups (x8)

Ready to Dominate!

Lower Body

Step 1: Self Myofascial Release (SMR)

1. Thoracic Spine (30sec)

2. Glutes (30sec)

3. Adductors (30sec)

4. ITB/Lateral Thigh (30sec)

5. Hamstrings (30sec)

6. Quadriceps (30sec)

Step 2: Mobility

1. Rocking Ankle Mobs (x8/side)

2. Rear Foot Elevated Hip Flexor Stretch (x20s/side)

3. Split Stance Kneeling Adductor Mob (x8/side)

4. Spiderman’s w/ Overhead Reach (x8/side)

Step 3: Activation

1. Glute Bridge (x15)

2. Side Lying Hip Abduction (x10/side)

3. Forward Lunge (x8)

4. Cossack Squats (x8)

5. Squat to Stand (x10)

Ready to Dominate!

Full Body

Step 1: Self Myofascial Release (SMR)

1. Thoracic Spine (30sec)

2. Pecs (30sec)

3. Lats (30sec)

4. Glutes (30sec)

5. Adductors (30sec)

6. ITB/Lateral Thigh (30sec)

7. Hamstrings (30sec)

8. Quadriceps (30sec)

Step 2: Mobility

1. Side Lying Windmills (x8/side)

2. Kneeling Rock-Backs (x10)

3. Rocking Ankle Mobs (x8/side)

4. Spiderman’s w/ Hip Lift & Overhead Rotation (x8/side)

Step 3: Activation

1. Prone Y, W, T (x20sec each position)

2. Single Leg Glute Bridge (x10e)

3. Bowler Squats (x10e)

4. Forward Lunge (x8)

5. Cossack Squats (x8)

6. Squat to Stand (x10)

Ready to Dominate!

Hit me up if you have any questions.