Happy Monday everyone!

First and foremost I apologize for not posting last week. I’m in the middle of moving all of my room mates into our new apartment, and the last two weeks have been chaos to say the least! Things are finally settling in and we’ve gotten enough toilet paper to last the year ūüėÄ

Anyway, I figured it would be cool to have a weekly feature of something everyone could incorporate into their gym routine. What’s better than¬† a weekly warmup?

If you’re not doing a warmup before lifting, you’re doing yourself a disservice. And I’m not talkin’ about a 5 minute walk on the treadmill. I’m sure you’ve heard the benefits of warming up before, but just to remind you:

a. preps your body for the more compound, nervous-system-taxing movements you’re about to do

b. increases body tempurature and blood flow

c. preps joints with mobility and range of motion

d.¬†releases soft tissue constraints, ‘lubricates’¬†and mobilizes soft tissue

e. activates correct muscles

f. helps to prevent injury!

For my first edition of WUOTW I’m going to give you my go-to warm up routine. ¬†It’s most likely stuff you’ve seen before, and maybe some new ones. This is my most basic form of warmup. I will give you progressions in upcoming weeks. In the future, I will have videos for each warm up. However, today will just be photos. ¬†Here’s what were workin’ with:

A. T-spine twist- thoracic mobility, shoulder mobility, pec stretch, posture enforcer

B. Glute Bridges- Activates core and glutes

C. Birddog- activates core, glutes, and stabilizers. Posture enforcer and shoulder stabilizer

D. 1/2 kneeling hip flexor stretch- hip mobilization, hip flexor stretch

E. Inchworms- whole posterior back line flexibility, core activation

F. Spidermans- hip mobilization, t-spine mobilization, core activation, hip flexor activation, hamstring stretch

In my opinion, one characteristic of a good warm up is that it works from the ground up. Start with the simplest¬†activations/stretches and work into more dynamic and compound movement. Of course, this isn’t always the case; but it’s a good rule of thumb. A warm up doesn’t have to take longer than 5-10 minutes but will do you a world of good for your workout.

It’s Monday! Go get ’em.