Personal Training
My Warm Up Routine
One of the biggest mistakes I see most people make when they workout, and it is also a major cause of them not seeing results is simple. More simple than you think. Its SKIPPING THE WARM UP! This is one of the integral, most important aspects of ANY workout regimen. Whether you are an endurance athlete, spinner, crossfitter, weightlifter or simply just exercising to feel good and stay healthy…the warm up is one of the most overlooked part of any routine.
Not only does a solid warm up routine reduce the risk of injury while enhancing performance and strength gains, but it is also a fabulous way to add in corrective exercises to help address any muscular imbalances that could be hindering your personal progress
I have talked recently about ways that you could be hindering your muscle growth and one of those points is the neglect of a warm up and cool down prior to your workout. I have to give credit to the other trainer who I work with who introduced me to the first part of these exercises. Since incorporating them into my own routine, I have noticed a dramatic increase in flexibility, strength and much better activation of the muscles.
Dynamic stretches Dynamic stretching as part of a warm-up can be useful to decrease muscle damage and improve performance. A warm up should genreally consist of easy movements that gradually move joints through various ROM’s. The exercises I share with you below help to increase flexibility and activate the proper muscles that will be used
Think of it this way. When you are sitting at work all day the muscles in your body are ‘sleeping’ Before you hop right into your hardcore workout, you want to ensure that the muscles you will be using are up and alive and ready to work. Sure, its easy to perform a routine, but how do you know that you are properly activating the correct muscles? The goal of a solid warm up is to ‘turn on’ the muscles to provide as much power as possible. We want to help improve motor unit recruitement thus increasing strength gains and body composition.
A proper warm up:
- Increases blood flow to the heart
- Increases joint ROM (Range of Motion)
- Prevents Injury
- Increases work capacity
- Improves efficiency of muscular contractions
- Increases body temperature and makes the body more efficient
- Promotes cellular metabolism
What I did not share pictures of is foam rolling. I ALWAYS foam roll prior to my workouts. Always. If you don’t do it. Do it. You’ll squat stronger, lift heavier and all around move better, if you use a foam roller before your workout. They break up scar tissue and and adhesions which are the knots inside of your muscles. Foam rolling will not only allow for more efficient muscle contractions and instant strength but it will also improve the tissue quality of your muscles which will help to increase flexibility when preforming big lifts. I rarely go a day without foam rolling and I have seen dramatic strength changes (not just due to foam rolling, but I know it is a big factor)
Dynamic mobility is EXTREMELY important because it is our job to prepare our bodies for the dynamic work and exercise we are about to perform. Static stretching can acutally hinder muscel growth and not properly turn on the Central Nervous System. WIth dynamic stretching, you are brining your body through full range of motion and helping to avoid injury.
Warm up Routine (AFTER FOAM ROLLING):
Half Kneeling adductor stretch: I love this exercise as it helps to open up the entire groin area, which is a huge area that if not properly activated or stretched can hinder the range of motion when performing any lower body movements (I use the foam roller for balance if needed)
- Reach down towards the foam roller and then back up to half kneeling. SLOWLY
- Repeat 10 repetitions per leg.
Half Kneeling Hip Flexor Stretch: This is one of my favorites as well due to the fact that it opens up the entire hip region (which is very tight on most) I have found that performing this stretch has significantly helped my squat depth. You do not have to bring your arms overhead, this is simply a way to step up the stretch a few notches.
- Start in the half kneeling position, leaning forward and then come back to nuetral.
- Perform 10 repetitions per leg
Half Kneeling Hamstring Stretch.
Begin in the half kneeling position, left foot forward, knee straight (remember that foot of non-stretching leg should be pointed straight ahead), hips and shoulders square.
Point the toes of the stretching leg straight up and lean forward from the hips until a gentle hamstring stretch is felt on the underside of the thigh. Hold this position for 30 seconds (use the foam roller for balance) and repeat on the right leg
Glute Bridge: I always perform this exercise prior to my leg day training. This is a great exercise to get the glutes activated and firing. You really want to focus on the squeeze at the top of the movement to engage the gluteal muscles. In order to open up the hips and actually activate the glutes during more complexes exercises such as the squat or deadlift, you MUST learn to contract and activate properly prior to adding weight.
- Lie with your back flat, making sure your feet are directly under your knees. Raise your hips upward, squeezing the glutes and keeping the core engaged
- Perform 2 sets of 10-12 glute bridges
Glute Bridge Marching: Only once you have properly mastered the glute bridge exercise, you can take it to the next level with glute bridge marching. All you do differently is lift one leg at a time, keeping the other foot on the ground. Squeeze the glutes and core and try to maintain balance.
***If you feel overactive through the hamstrings while performing your bridge, slide the working leg further away from your body which will decrease knee flexion
- Perform2 sets of 8-10 marches on each side
Spiderman Hip Opener Stretch:
To start this exercise, you begin in a HIGH PLANK position and continue to drive your knee forward, bringing your right foot to the outside of your right hand. Keep your hands on the floor and your rear leg straight. Lift your chest and open your right arm up toward the ceiling to increase the intensity of the stretch.You should feel this stretch in your groin, hamstring, inner thigh of your front leg, and the hip flexor and quad of your back leg.
You do not have to open your arm up to the ceiling if you lack a bit of flexibility. ALWAYS make the stretches work for your body
To start this exercise, you begin in a HIGH PLANK position and continue to drive your knee forward, bringing your right foot to the outside of your right hand. Keep your hands on the floor and your rear leg straight. Lift your chest and open your right arm up toward the ceiling to increase the intensity of the stretch.You should feel this stretch in your groin, hamstring, inner thigh of your front leg, and the hip flexor and quad of your back leg.
You do not have to open your arm up to the ceiling if you lack a bit of flexibility. ALWAYS make the stretches work for your body
- Return your right leg back to starting position (High Plank) and perform on the left side.
- Perform 2 sets 8-10 reps on each leg.
Bird-Dog
Begin this exercise on all fours positioning your knees underneath your hips and your wrists directly underneath your shoulders. Begin by slowly lengthening the left leg until it is at or near parallel to the floor. The leg should not be lifted above hip height. This will help to avoid upward rotation at the hip.
Now, slowly raise and straighten right arm. Attempt to raise the arm until it is at, or near parallel, to the floor. Do not allow the shoulders to tilt upward. Keep both shoulders parallel to the floor. Your head is an extension of your spine and should remain aligned with the spine throughout the movement. Do not lift the head or let it sag downward.
- Hold for 2 seconds, and repeat on the other side.
- Repeat each 8-10 repetitions
Another stretch that I LOVE doing prior to any squatting or lunging (primarily done on lower body days) is this
“Squat-stand-squat” which greatly helps to increase hip mobility. I perform 2 sets of 8 repetitions.
You could go through this whole set as your warm up, or start by picking a few and seeing how it goes! There is no set way to do this, I simply wanted to share these beneficial and progressive exercises so you can try them out yourself!
Now, after you are warmed up…its time to hit the weights!
Drop set leg and shoulder workout
Glute focused workout
Lower body and metabolic finisher workout
The infamous 480 workout
Fat Blast workout
Glute/Ham workout
Then go refuel
Paleo Pumpkin Coconut Turkey chili
Banana Blueberry Protein bars
Protein Powder recipes
Mint Mojito (Just Kidding) Kinda…
