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-   -   The Workout Warmup go too list (http://www.muscleandbrawn.com/forum/showthread.php?t=11055)

bamazav 09-08-2012 01:54 PM

The Workout Warmup go too list
 
Post your favorite warm up routine. What do you do before starting your working sets? If you have a specific leg, shoulder, or chest warm up, post them each.

My shoulder warm up includes:
Light plate rotations (arm swings)
Scarecrows using same plate
Tube routine
  • Y's
  • Inner shoulder rotations
  • Outer Rotations
  • Flyes
  • Reverse Flyes
  • Baseball throws
Light DB OHP
Empty bar lifts

IronWill 09-08-2012 02:11 PM

My warm up routine:

I do a set of 10 of each of these in pretty much this order, except for flies. I do LOTS of flies.

Stretch hamstrings, quads, lower back.
KB swings, goblet squats, shrugs
BB squats, OHP, RDL, row, Hang Clean Press
DB alternating sets of lateral and rear delt flies between warmup sets of first lift.

KB: 35#
BB: 45#
DB: 5#

5kgLifter 09-08-2012 02:11 PM

For overhead work and general squat work (shoulder warm-up):

Broomhandle dislocations (reducing the width of the grip between subsequent reps)
Broomhandle rolls


Normally done until the shoulders feel "looser" but not fatigued.

Then move on to light reps of the exercise.

big_swede 09-08-2012 02:34 PM

Walk from the trainstation to the gym (10 mins), then walk up to the barbell.

:)

bamazav 09-08-2012 03:53 PM

Thanks guys and gal, thought I would bump this and apologize for my grammatically incorrect title.

leefarley 09-08-2012 05:26 PM

my warm up

a bit of stretching
a few minutes of skipping rope if i can be botherd
warm up sets of the lifts i will be doing
then my worksets

WilldBill88 09-08-2012 11:43 PM

Mine is pretty simple.

Pre-Workout: Jump Rope (Get the blood flowing)

Then I always do 1 warm-up set, 10 reps with a empty barbell.

Follwed by 2 lighter sets and then my working sets.

BendtheBar 09-09-2012 12:45 AM

My warmup sets follow a pattern close to this:

Bar x 10-15 reps
35% of 1RM x 10 reps
45% of 1RM x 5 reps
55% of 1RM x 3 reps
65% of 1RM x 1 rep
75% of 1RM x 1 rep
85% of 1RM x 1 rep

If you are working around 65% for the day, you simply stop after the 55%.

bamazav 09-09-2012 06:34 AM

I noticed very little static stretching, rolling, or even cardio in the lists so far. Seem jumping rope is a favorite and then into light lifts.

skids 05-14-2013 02:25 PM

I have a hot shower, then I just start lifting. I do lots of reps at first and then crank up the weight.


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