General Warm Ups

[LtL]

Originally Posted by jwood

I just want to know how many of you guys out there use a general warm up??

I know some people do a few minutes on the bike or treadmill, but I also think a lot of people just hop in and start lifting with light sets.

I have been using a general warm up on my lower body days, and try to do it on the upper days too. I use the warm up that is explained in the juggernaut book, but a little abbreviated.

I do:
50 jumping jacks, 20 BW squats, some lunges
Roll Out just enough on my back, hamstrings, quads, hips, glutes (this is very limited just enough to get blood flowing in the muscles)
Hip Mobility drills, including hip stretching
Maybe some leg swings as I start my light sets.

I think this has made a significant difference in my performance on my lower body days.

What do you guys do to prepare for a workout?

I generally warm up using the exercise that I plan to do first but I like your idea so am stealing that

LtL

[Hazzard]

Originally Posted by LtL

I generally warm up using the exercise that I plan to do first but I like your idea so am stealing that

LtL

Agreed.

[Soldier]

Originally Posted by Spartigus

I normally warmup with the bar and light weights, but I am wanting to add some mobility exercises to my warmup. What sort of hip mobility stuff does everyone do for the warmup?

I do a ton of leg swings. Face a wall or rack and hold on to it, then swing one of your legs side to side back and forth in front of you. I picked it up watching Brock Lesner train on youtube. The good thing is you can start slow then work up to really throwing your leg back and forth. I find this loosens up the whole hip joint really nicely and quickly.

(I let my upper body turn more side to side compared to these pics, but they give you the right idea.)



Another good one which is also probably the best groin stretch ever developed is a yoga pose called the frog. Just lie face down, then lift up your hips and bring your knees out to either side so your upper legs make a straight line, then slowly let your bodyweight push your knees out further.



If you do a frog, the way to come out of it is to move forward, moving your upper body away from your feet slowly to release the tension.

[Off Road]

I've tried several different things, like agile 8, jumping, light Oly lifts, stretching, juggernaut warmup and others. The thing I find that works the best for me is to jump on the bike for 3 to 5 minutes, do some light stretching for hips and hams, and then do some squats with just the bar. When I do the squat warmups I make sure to get deeper every rep and then hold it there for a couple of seconds. I don't start adding weight until I feel good depth, no tightness, and the reps are feeling 'springy'.

For upper body stuff I just start with light warmups and add weight as I go along.