5-minute PRE-WORKOUT WARM UP for Injury Prevention

Transcript

every great strength session begins with a warm-up so today I have got a full body warm-up routine that you can do before any strength session to make sure that you are prepared to lift heavy and get strong we're going to start out with some ankle bity exercises and then we're going to work up from there so starting with one leg just taking that toe on the ground we're going to make some nice big ankle circles doing those ankle rolls we're going to take them One Direction and then we're going to take them the other way ankle Mobility is actually super important in your squat if you did not know this so if your ankles are tight it's actually going to prevent you from going deeper into your squat so awesome you were taking a few seconds here let's rotate the other side now working that other way for this circle we're going to switch it over to the other side here in three two and one other side now making those nice big circles so like I said we're going to start from the bottom work our way up warming up all the major muscle groups here good let's rotate the other side now working that Circle in the opposite direction we're going to get ready to go into a squat next so ankles are going to be feeling good for that here's three two and one so with this squat hands are going to come behind your head we're going to take opposite elbow to opposite knee so squatting it down here we go take it down and then as you come up bring that opposite elbow to opposite knee and get that twist now starting to warm up through the legs through the glutes feeling this in the core and obliques as well good take your time take that squat now as we've worked through uh through this a couple times try to take it a little bit [Music] deeper almost there then we're going to switch it up to a staggered stance glute Bridge let's do two more here's two and last one good so staggered stance glute Bridge legs are going to be out we're going to take one leg out forward weight is slightly in that heel in the front but most of the weight is in that back leg keeping that back flat driving the hips to the wall behind you hands on your hips and here we go so take it down good and then up squeeze now really starting to warm up through those hamstrings with this forward leg you may even feel a nice stretch down that calf muscle I love doing a staggered stance glute Bridge because it really helps you to warm up through one side and then next we'll switch it up good here's two last one and then we'll switch sides down keep that back flat and up awesome taking it to the other side so opposite leg out just a little bit of weight on that forward heel here as you come forward think about keeping that back flat keeping your chest parallel to the floor good we're going to do two more here's two and then we're going to take it into a low Sumo hold we're really going to start to open up the hips last one here good so legs out toes out we're going to come down into a low Sumo hold so take it down as you come down take those elbows right above the knee here on the inside of your leg and just press back so getting a nice hip opener here you can do a little rock side to side hip mobility also super important especially when we're trying to lift heavy good from here bring those hands up and drop one shoulder down so drop one shoulder to the center and then switch now working between dropping that right and left shoulder into the center almost there and then we're going to go into an alternating lateral lunge from this Sumo position two more good here's two and one so walking it up toes coming forward here a little bit but keeping this wide stance we're just going to drop it from side to side in this lateral lunge and then as you work through the Reps here you can try to take it a little bit deeper I love getting a warmup too before starting with weights to help you work through proper form so this is helping you make that mind muscle connection before you even start lifting the weights which is again another benefit to adding a War up before your strength session almost there next we're going to do heels to bum last one [Music] here good bring those feet in hands are going to be out as we bring alternating heels to bum we're going to pull the arms to start warming up the chest and the back so arms out bringing that heel or bringing your heels up to your bum marching it out work it a little bit quicker through this one now getting a warmup before your strength workouts actually also helps to prevent injury because things are warm things are ready to go but before a warmup you never want to hold stretches so those that's always reserved for your cool down where we hold stretches for 30 seconds or more good almost there shoulder rolls back in three two and one so big arm circles back now good you can feel that heart rate starting to come up good we're going to take the arms across in three two and one arms across alternating one side and then the other starting to get those shoulders warm good breathing I told you we're working from the bottom to top we're going to finish out with some wrist circles some forearm stretches and three two and one so big wrist circles here so taking those arms out we're going to work One Direction and then the other and then going back the other [Music] way next that forearm stretch so we're going to take those arms forward just pulling gently on the fingertips good almost there and then we're going to finish out with the other side and then you are going to be on your way to an amazing strength workout and hey if you're like I don't know yet what strength workout to do I got you covered this is a full body no repeat workout that I know you will love so enjoy that workout I love you and I will see you over there