I want to get your body in an optimal physical state for weight training in the most time-efficient way. I don’t want to waste a minute of your time.
You want a productive training session - one that yields maximum results and minimizes risk. For that you need to tune up your body to execute each movement correctly. Don’t think of it only as “warming-up” - because it’s not just about raising your body temperature and getting a sweat going.
Think of it more as reconnecting the machinery. You’re preparing the joints so they are ready to accept load. It reinforces proper movement patterns, activates motor units, and ignites the various neurological processes that play into muscular recruitment.
THAT is what we’re doing.
With a mere 10 minute time investment you can:
• Unlock mobility.
• Ignite more powerful muscle contractions.
• Enhance movement quality.
All in all, that adds up to a significantly better workout - one that yields maximum results.
I have customised two warm ups (upper and lower) that use my ‘warm-up blueprint for lifting’ template. This consists of two phases - dynamic stretching and CARs (controlled articular rotations). If you would like to do some foam rolling beforehand, feel free to do so. There is a third phase in my blueprint ‘activation exercise’. This has already been incorporated into the workouts as your first exercise, so just complete the two phases and then you’re good to go!
To create a warm up that is very specific to your needs check out: The Warm Up Blueprint For Lifting.
Here’s a quick overview of the two phases, so you understand why you’re doing what you’re doing.
This involves moving in and out of a joint’s various end ranges. This does a great job of unlocking mobility by releasing tension in the surrounding soft tissues. This lets you move better and be far less likely to compensate during exercise. It reduces your risk of injury.
CARs stands for: controlled articular rotations. This exercise prepares the joints for exercise. It involves isolating a joint and actively moving it through its greatest rotational range of motion.
If I could pick just ONE exercise to prepare me for lifting, it would be this. There is nothing that delivers more bang for your buck!