Disclaimer: While this workout plan has been created with your safety in mind all physical activity caries a small risk of injury. Please take your own safety into consideration and don’t do anything you are not comfortable with or feel safe doing.
There are many ways to warm up your muscles, and everyone has specific needs. Dynamic warm up movements provide the greatest benefits for preparing your muscles for work. Static stretching is best left for after working a muscle.
Below are a few dynamic warm up exercises you may find useful as a pre-exercise warm up routine. You may find the need to target specific muscles, and I can provide exercises, stretches, and dynamic movements to cover your specific needs.
The key is to make sure to prepare your muscles for the workout you are about to perform.
Neck Mobility
Standing upright move your head side to side, up and down, and diagonally. When moving down think of squeezing a sponge between your chin and neck. Don’t force any of the movements.
Perform 5 in each direction – Left to right, up and down, diagonal. Also add circles if you feel like it too.
Repetitions: 5 up and down. 5 left and right. 5 diagonal.
Sets: 1.
Rest between sets: none.
Shoulder Warm-up Big Circles
Rotate your arm at your side. Only do one arm at a time.
Repetitions: 5-10 forwards and 5-10 backwards left and right.
Sets: 1.
Rest between sets: none.
Standing Rotation Hay Baler
Start with hands clasped at chest height. Stand with one foot behind the other. Rotate down and to the side away from the forward foot. Rotate back up across the chest and up to the side above head height.
Repetitions: 5-10 left and right.
Sets: 1.
Rest between sets: none.
Skater Rotation
This is a good rotational full body warm-up. Stand with a wide stance with your arms held out to the sides at shoulder height. Rotate and reach down to the opposite side while bending the knee of the side you are reaching for.
Repetitions: 5-10 or as many as you feel needed to loosen up.
Sets: 1.
Rest between sets: none.
Hip Circles
Stand upright, and hold onto something for balance if needed. Rotate your hip and make big circles with your knee. Rotate forwards then back, then switch legs.
Repetitions: 5-10 forwards and back left and right legs.
Sets: 1.
Rest between sets: none.
Hip Abduction Swing
Stand upright, and hold onto something for balance if needed. Swing one leg out to the side. Don’t swing it so far that it causes you to lean over from above the waist. Swing the leg back and past the center line to the other side.
Repetitions: 5-10 left and right legs.
Sets: 1.
Rest between sets: none.
Hamstring Swing
Stand upright, and hold onto something for balance if needed. Swing one leg forwards then back behind, keep your leg as straight as you can, and don’t allow your torso to lean forwards or back to increase the range. All the movement comes from your hip. Don’t force the range of the movement.
Repetitions: 5-10 left and right legs.
Sets: 2.
Rest between sets: none.
Knee Hugs
Stand upright. Lift one foot up and bring your knee up to chest height and “pull” it up a little further with your hands. Don’t force the range, you should just feel a little stretch in the hip. Repeat with the other leg.
Don’t do this exercise if you have had hip surgery or hip replacement!
Repetitions: 10-12 total, or more if you feel the need.
Sets: 1.
Rest between sets: none.
Calf Step Backs
Standing upright, take a short step back. Land on the ball of your foot and press your heel into the floor, while slightly bending the opposite knee. Repeat with the same leg for the repetitions below.
Repetitions: 5-10 on one leg then switch legs.
Sets: 2.
Rest between sets: none.
Ankle Circles
Stand with one foot raised, and rotate your ankle one direction, repeat for the repetitions listed, and then switch foot.
Repetitions: 5-10 on one leg then switch legs.
Sets: 1.
Rest between sets: none.
You have reached the end of the warm-up, and now its time to start your workout.