Don't miss another Warm up

We get it. Warming up before a session can get a bit boring and mundane.

Well i'm here to tell you to suck it up. Coming from numerous tissue and structural injuries myself, i know how critical it is to warm up before big lifts.

If the goal is to optimise your movement as a human in the weights area and prepare the body for hell then we should consider an intelligent warm up protocol.

Here is an example of what you may currently doing:

1. 10-20min on the Elliptical/Bike

2. 15min Static Stretching

into the session we go?

Let's pause it right there. This is extremely inefficient and very time poor. We waste over 30min without even achieving any desired goal.

Our approach to warming up is a 6 phase dynamic warm up sequence:

1. We begin with a 2 phase Dynamic mobility sequence.

2. Followed by a 2 phase Stability sequence.

3. Finished off with the final phase which is split into 1/1:

A movement replicating the Key lifts of the day -

(E.G. Barbell back squat would lead us into doing some goblet squats or a split squat.)

and finishing it off with an explosive movement like Seated Box Jumps or Vertical Jumps.

Here is how this would look when the pen hits the paper:

A1: Foam roll Mid-Quad 1-2min per side

A2: Bi-Phasic Hip Flexor Stretch

B1: Suitcase Carry 10 steps per side (3 rounds)

B2: RKC Plank 10 seconds (3 rounds)

C1: Goblet Squat 10 reps (3 rounds)

D1: Vertical Jumps 3 jumps (3 rounds)

Studies do show time and time again that a dynamic emphasis warm up is beneficial for optimising performance and injury prevention.

If you are wondering how this will look personalised for you, simply use this (coaching)

Until next time - Keep leading from the FRONT!