What is the best way to warm up? 

So I am not creating warm ups any more.  This is for a reason.  I’ve found that most people don’t use it.  I’m aware there are a few who do it to a “T”.  

In this article I’m going to teach you how to warm yourself up for most workouts. 

3 Parts to EVERY good warm up:

1. Activation – move
2. General warm up
3. Specific warm up

Activation:

• scapular push up..
• hangs from a bar
• cat/cow
• downward dog
• childs pose 
  •  

Think about Activation like this: What muscles will I use? What joints will be moving.  Do something that will involve those muscles and joints. 

General:

• Get your heart rate up.
• MOVE
• row, run, jump rope
• do air squats
• push ups
• IDEAL FOR MOST WORKOUTS:
  • TRX row at an easy angle
  • TRX press at an easy angle
  • TRX supported squat
  • Plank

Specific: 

• This is the most important part
  • Look at every movement in the workout
    • Use each one. 
    • do a simple bodyweight or easy version of each one.
    • Back squats: example
      • air squat to a medicine ball
      • sumo squat
      • air squat
      • goblet squat
      • squat with an empty bar
      • squat with minimal weight
      • work up to the working weight. 
    • Push ups: example
      • Plank in a push up position
      • trx press at an easy angle 
      • Push ups with a hold at the bottom of the rep
    • Pull ups:
      • Hang from pull up bar
      • TRX row at an easy angle
      • Barbell row.
    • Push jerk
      • TRX press
      • PVC strict overhead press
      • PVC push press
      • PVC push Jerk
      • BB strict
      • BB push press
      • BB push jerk
      • Build up in weight 5 reps at a time, not jumping more than 10lbs at a time until you reach working weight. 

Am I warmed up?

Are you sweating? If you’re not sweating, you’re not warmed up.  Proceed at your discretion.  You should be sweating.  

In summary / conclusion

If you’re not sure how to warm up, do lighter/easier versions of the moments in the workout.  Work up a sweat. Have you ever heard of a “second wind”? This is your hearts time frame to adapt to exercise. If you don’t get your heart rate up prior to beginning, you’re not going to perform as good as possible.  OH YOU’RE YOUNG!? and you don’t think you need to warm up. Look, you do.  In all likelihood, you’ll regret not paying more attention when you get some age . Ask me how I know. These are short workouts.  Nothing over 20 minutes.  Use the other 40 minutes to work on mobility, get your heart rate up, exercise, get your form correct. None of us are perfect.  The warm up is absolutely the best time to work on your form. 

Sincerely,

Jereme Daniels