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The Best Warm-Up You Can Do In 10 Minutes – Bigger Stronger Leaner – Forums


CRUSH ANY WORKOUT

The best warm-up will get you physically ready to crush your workout. Get that feeling in under 10 minutes with this pre-workout strategy.

LIFTING HARD? HERE’S THE BEST WARM-UP

A warm-up is a transition stage from normal activity to athletic activity. The purpose? To optimize performance. Good warm-ups do more than just boost your body temperature. The best warm-up sequences improve overall joint mobility, coordination, and athleticism.

They also increase variety in your workouts, which helps you develop a more well-rounded body – one that’s not just stronger and better looking but also more mobile and athletic. The typical treadmill jog can’t do that.

Try these two general warm-up sequences.

Three Components of a Warm-Up

THREE COMPONENTS OF A WARM-UP

The following sequences involve three components:

  1. Activation Exercises
  2. Mobility Exercises
  3. Potentiation Exercises

You do them in that order because it makes sense to do activation before mobility to improve your neuromuscular control or “joint stability” as you move through the range of motion.

It also makes sense to do the potentiation exercises as the ultimate piece of your warm-up to prime the nervous system for what you’re about to do. We’ll take a deeper dive within the tabs under.

You are able to do each warm-up protocols just about anyplace as a result of they require little house and just one piece of apparatus: an NT Loop Mini or common mini band.

You need to full these in ten minutes or much less when you change into proficient, however they could take a bit longer at first as you learn to carry out them.

Bear in mind, this can be a warm-up, not a exercise. So don’t achieve this a lot that you simply really feel drained afterward. You need to really feel extra unfastened and able to go!

THE LOWER BODY WARM-UP

Directions

Carry out the workout routines back-to-back with no relaxation:

ACTIVATION

  • Mini Band Box Walk: 1 set x 3-4 steps laterally and 6-8 steps linearly for 4 laps.
  • Mini Band Hip Internal Rotation: 1 set x 15 reps
  • Mini Band Reciprocal Hip Bridge: 1 set x 20 reps each side

MOBILITY

  • Dynamic Pigeon Stretch: 1 set x 5 each side
  • Hip Roll: 1 set x 10 each side
  • Reach Through with Lateral Zombie Squat: 1 set x 5 each side
  • Reverse Lunge with Reach: 1 set x 5 each side

POTENTIATION

  • Prisoner Squat Jump: 1-2 sets x 5 reps

THE UPPER-BODY WARM-UP

Directions

Carry out the workout routines back-to-back with no relaxation:

ACTIVATION

  • Mini Band No-Money: 1 set x 15 reps
  • Mini Band 90/90 External Rotation: 1 set x 15 reps each side
  • Thoracic Rotation – Back Scratch: 1 set x 5 reps each side
  • T-Roll Push-up: 1 set x 8 reps each side

MOBILITY

  • Arm Cross-Over Stretch: 1 set x 8 reps each side
  • Arm Circle with Leg Drive: 1 set x 10 reps each direction (clockwise and counter-clockwise)

POTENTIATION

  • Seal Jack: 1-2 sets x 20 reps
Total Body Warm-Up

TOTAL BODY WARM-UP

For total-body workouts, simply blend exercises from the two above and do the following exercises back-to-back:

ACTIVATION

  • Mini Band No Money: 1 set x 15 reps
  • Mini Band Box Walk: 1 set x 3-4 steps laterally and 6-8 steps linearly for 4 laps.
  • Mini Band Reciprocal Hip Bridge: 1 set x 20 reps each side
  • Quadruped Thoracic Rotation – Back Pat or Back Scratch: 1 set x 5 reps each side

MOBILITY

  • Dynamic Pigeon: 1 set x 5 each side
  • Hip Roll: 1 set x 10 each side
  • Lunge with Reach: 1 set x 5 each side
  • Arm Circle with Leg Drive: 1 set x 10 reps each direction (clockwise and counter-clockwise)

POTENTIATION

  • Seal Jack: 1 set x 20 reps
  • Prisoner Squat Jump: 1 sets x 5 reps
The RAMP Method

THE RAMP METHOD

What you see here is a version of the RAMP warm-up developed by Ian Jeffreys (1). RAMP stands for raise (body temp), activate, mobilize, and potentiate.

For lifters, I’ve simply eliminated the “raise body temperature” portion because it’s not really needed. Your body temp rises automatically rises while doing the activation, mobility, and potentiation exercises. You get the same benefits while saving time.

Generally, spending more than 10 minutes on a warm-up is probably too long because it takes away from your workout time. And it’s supposed to help your workout, not hinder it.

Want to take a deeper dive? Here’s a quick overview of the three warm-up components and why to do them.

Deep Dive: Why Activation?

DEEP DIVE: WHY ACTIVATION?

Activation exercises promote the recruitment of key musculature, such as the glutes and rotator cuff, which might improve both the kinematics of movement and the ultimate performance outcome.

However, researchers have investigated the effect of gluteal activation exercises on athletic performance (2-6). The results have been equivocal, with some studies reporting modest increases in performance outcomes regarding things like height jumped and power output. Others found no difference.

That said, other research found that glute activation warm-ups can change the relative muscular involvement, creating greater external rotation of the hip and keeping the knees closer to a neutral alignment. (7)

This lines up with the idea that doing some lower-level strength training exercises for the glutes prior to a workout can facilitate recruitment so that a smaller neural drive may evoke greater force production during movement. This affirms most of my athletes over the years who say they feel “better” and “more ready” after performing the hip and shoulder activation exercises.

Deep Dive: Why Mobility?

DEEP DIVE: WHY MOBILITY?

Mobility is your ability to move your body freely and easily. It’s related to flexibility because some mobility exercises give you a great stretch. However, mobility is focused on how much controlled range your joints have.

These warm-up sequences include mobility exercises that help you maintain and increase your overall joint mobility, which can improve joint health. As the saying goes, “If you don’t use it, you lose it.”

The mobility exercises above complement your training for size, strength, and power because they require your joints to move into their end range of motion. In comparison, smart strength training involves avoiding end-range joint actions to maximize safety in handling heavy loads.

Many people find that these mobility exercises also help them squat deeper, deadlift with a straighter back, and perform lifts with more comfort and less restriction.

Deep Dive: Why Potentiation?

DEEP DIVE: WHY POTENTIATION?

This involves some power, speed, and agility training when you’re most fresh at the beginning of the workout. This adds a great training benefit by improving athleticism. Also, the intensity helps you perform your lifts closer to your maximal levels. (1)

References

REFERENCES

  1. Jeffreys I. Warm up revisited – the “ramp” method of optimizing performance preparation. Professional Strength and Conditioning. 2007;6:12–18.
  2. Crow JF et al. Low load exercises targeting the gluteal muscle group acutely enhance explosive power output in elite athletes. J Strength Cond Res. 2012 Feb;26(2):438-42. PubMed.
  3. Comyns T et al. **Results of a low-load gluteal warm-up on explosive leap efficiency.**J Hum Kinet. 2015 Jun 27;46:177–187. PMC.
  4. Barry L et al. Efficiency results of repetition particular gluteal activation protocols on acceleration in male rugby union gamers. J Hum Kinet. 2016 Dec 1;54:33–42. PMC.
  5. Healy R et al. The results of a unilateral gluteal activation protocol on single leg drop leap efficiency. Sports activities Biomech. 2014 Mar;13(1):33-46. PubMed.
  6. Cochrane DJ et al. **Does short-term gluteal activation improve muscle efficiency?**Res Sports activities Med. 2017 Apr-Jun;25(2):156-165. PubMed.
  7. Parr M et al. **Impact of a gluteal activation warm-up on explosive train efficiency.**BMJ Open Sport Exerc Med. 2017;3(1):e000245.

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