This simple warmup routine is one that I've used for years. It's not perfect, but it hits all the right notes for me to lift effectively. I'm not suggesting you should simply copy it, but that you could use it as a template to develop your own.
Most people agree, at least in theory, about the importance of warming up. Sadly, most people also don't have an established routine for preparing properly for lifting.
My simple warmup routine consists of three parts...
The first might be considered a general warmup and the third is very specific.
Dynamic movements mean that you raise your heart rate, meaning it's unnecessary to spend 10 minutes on a bike or treadmill to do so.
Regardless of your areas of concern, developing a simple warmup routine that addresses those will help you to prepare for your workout without having to spend significant mental energy to do so.
1. Shoulder Circles Backwards (20) - internally and externally rotating the shoulder.
2. Shoulder Circles Forwards (20) - reaching forward slightly when the hand is in front of the body.
3. Dynamic Two-Handed Shoulder Flexion and Extension (20)
4. Ballistic Internal and External Rotation (20)
5. Ballistic Adduction and Abduction (20)
6. Kneeling Thoracic Rotation (5 each side) - one breath cycle per position
1. Kettlebell Halos (10 each direction)
2. Down Dog to Cobra (10) - one breath cycle per position
3. Overhead Squat (10)
1. Modified Clamshells with Band, One Leg Straight (15 breath cycles each side)
2. Fire Hydrants with band (15 breath cycles per side)
Push Workout...
Based Wall Walks
Pull Workout...
Lower Trap Activation
Squat Workout...
Banded Bodyweight Squats
Overhead Press Workout...
Bottoms Up Press
Ballistic Adduction / Abduction
Ballistic Adduction / Abduction
Ballistic Internal and External Rotation
Ballistic Internal and External Rotation
Banded Squat
Banded Squat
Backwards Shoulder Rotation
Backwards Shoulder Rotation
Backwards Shoulder Rotation
Straight Leg Clamshell
Cobra
Downward Facing Dog
Fire Hydrant
Dynamic Flexion Extension
Dynamic Flexion Extension
Forward Shoulder Rotations
Forward Shoulder Rotations
Halos
Halos
Bottoms Up Press
Bottoms Up Press
Overhead Squat
Overhead Squat
Quadruped Thoracic Rotation
Quadruped Thoracic Rotation
Lower Trap Activation
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