So I just want to talk about the importance of a dynamic warmup for just a sec. I think it is important to prep your body before you start your workout and especially to prevent any injuries from occurring. While some movement is better than none, I do think it is wise to include some of the exercises listed below into your pre-workout routine.
Here are some benefits to a dynamic warmup:
- Reduce the risk of injury
- Prepares the body for peak performance
- Increases the blow flow to your muscles
- Increases your muscles core temperature
Your Pre-workout routine should take about 5-10 minutes and include some of the following.
- Foam rolling: Some good areas to roll out include: 1)calves, 2)hamstrings, 3)glutes (piriformis), 4)adductors, 5)IT band, 6)quads, 7) shoulders & back (I would take about 30 sec to 1 min on each muscle group depending on the area that may need a little more lovin’!)
(The pictures are in order for the different muscle groups listed above!)
Dynamic Stretches: Complete 6-10 reps (each side if applicable) of the following exercises, one cycle through should suffice, if you don’t feel totally prepared, you can cycle through again.
- Reach throughs
- Cat-Cow and/or Bird Dogs (opp. arm and leg reach)
3. Hip Circles
5. Glute Bridges
5. Squat to Stands
6. Yoga Plex
7. Internal Rotation/Scapular Retraction for Shoulders ( <– think about pinching shoulder blades together like there is an imaginary pen in between them!)
8. PVC Pipe (good for shoulder mobility/flexibility, please be smart and don’t overdo, also ask for help if not sure how to do this one!)
Yoga Plex/ Squat to Stand Video
Those are great exercises to do before you strength train. Also if doing “leg day” I would incorporate some leg swings (front and back, side to side) along with either some jump squats or box jumps. If doing an “upper body day” I would include either regular pushups, clap pushups for some power, or some scapular pushups. Remember to be smart and do the pre-workout exercises that YOU can do.
Okay Happy Training!