A good warmup does two things: It gets you ready for the workout, and it does some corrective work to un-do some of the posture issues most people have from sitting all day.
The warmup above has a really good mix of activation drills (like the glute bridge and the external rotation sidelying) and dynamic range of motion drills (leg overs, knee hug moving) and drills that combine both (reverse lunge with twist, inverted hamstring).
Most people still just jog on the treadmill for five minutes before they work out, this doesn’t take any more time than that, and it sets you up to have a better workout and move better.
Try it out, I think you’ll really like how you feel in your workouts.
http://www.coreperformance.com/knowledge/workouts/a-better-warm-up.html
So while doing the two month internship at Results Fitness (world renowned fat loss author and trainer of trainers Alwyn and Rachel Cosgrove’s gym) one of the biggest things I learned was how they put together their warmup.
They called their warmup the R.A.M.P., which stood for Range of Motion, Activation, and Movement Preparation. For years I’d been using either the Z-Health Neural Warmups, or combinations of multi-planar lunges and bear crawls, Steve Maxwell style joint mobility routines, or more recently, making up warmups of Functional Movement Screen correctives. But their movement prepraration program put this all together in a really elegant way that I thought was amazing.
Since I left the internship, I’ve been looking in to how other people do the same thing, like Cressey’s Magnificent Mobility, and Core Performances movement preparation programs on their website.
Check out one of Core Performance’s movement preparation routines, I think you’ll like it:
Watch the videos:
http://www.coreperformance.com/knowledge/workouts/a-better-warm-up.html
by Josh Hillis
Find out about my online coaching program here: https://joshhillis.com/articles/2013/06/josh-hillis-online-coaching-program-open-again-2.html
Author of the upcoming Fat Loss Happens on Monday, for On Target Publications (2014)
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