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. This warm up should do wonders for you if you’re one of those people that just walks into the gym and heads to the treadmill or starts using weights right away. Whether you’re a runner, tennis player, power-lifter, or just an average person working out, you are missing out and increasing your chance of injury if you do not include a dynamic warm up before you train.
For optimal benefit, this and all warm ups should be preceded by soft tissue work. In other words, self myofascial release with things like foam rollers, the stick, tennis balls, lacrosse balls etc. work great.
But why should I do soft tissue mobilization before this or any warm up?
Adhesions, fascial trigger points, and scar tissue accumulate over time, decrease your range of motion and can cause injury and pain. Even though stretching can help restore blood flow and therefore help release trigger points, it will not improve soft tissue quality like specific soft tissue mobilization will. Self myofascial release techniques (self massage) like foam rolling will help you release “hot spots” and make it more possible to help increase your range of motion when you actually do decide to do some stretching.
WHAT DOES A DYNAMIC WARM UP DO?
- Improves tissue quality (soft tissue mobilization)
- Increases elasticity and mobility of the major muscle groups, tendons, ligaments and joint structures. This also allows for better range of motion during training.
- Produces muscle activation.
- Prepares you for your workout ahead.
- Increases coordination and motor control.
- Allows you to work on some asymmetries, postural imbalances or anything of need etc.
- 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
Kneeling and half Kneeling:
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…
- 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)
- 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)
- 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)