The Best Warm-up Routine
No matter what body part your are training in a given workout you need to warm-up to prevent injury
You need to warm up your muscles before lifting heavy weights and prepare your body, no questions asked
Depending on what body part(s) you are training will dictate how your warm-up routine should look
Any workout you plan on going through should include at least one or more core stabilizing movements because it plays such an important role
Warm-ups before a workouts should mostly consist of dynamic movements rather than static stretches where you hold yourself in one position
More specifically, your warm-up movements should reflect the exercises you will be doing in your workout
My most common go to warm-up exercises
Shoulders:
band/cable internal/external rotations, single arm wall circles, jump rope, jumping jacks, kettlebell windmills, overhead farmer carries/march walks
Back:
Band pull aparts, body weight pull-ups, wall w's, quadruped thoracic rotations
Chest:
Pushups, upside down kettlebell press, open book stretch, foam roller snow angels, foam roller swimmers
Arms:
Wrist flexion/extension, wrist circles, banded forearm pronation/supination, quadruped wrist rockbacks
Legs:
Leg swings, hip 90/90's, supine hamstring kicks, lumbar trunk rotations, kettlebell weight shifts, bodyweight lunges/side lunges/squats
Core: (Chose 1-2 of these before every workout no matter what you are training!)
Pallof press, bird dogs, dead bugs, side planks, farmer carries
There are endless possibilities to movements you can perform to prepare your body for a workout, I've found over the years these are the bulk of ones I find success with for me and my clients. Don't feel limited to the ones listed in this post, explore and find what works for you or feel free to get our expert opinion!
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