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Core Knowledge
Workouts
Contents
A Better Warm-Up
Dave Cruz
There's nothing wrong with touching your toes. If you can do it, you're ahead of most people in terms of flexibility. Only a short while ago, a quick toe touch and a few minutes on the treadmill was all experts thought was needed to warm up for sports or exercise. And that's still what most people do, if anything.
But there's a more effective way to prepare your body for physical activity. It involves going through a series of dynamic movements that increase your core temperature, prepare your nervous system for activity, and activate key muscles that you'll use in your training session. The word "warm-up" doesn't really cover it. That's why we call it "movement preparation," or "movement prep." More than getting warm, movement prep decreases your injury potential and improves your training. And it only takes about 5 to 7 minutes.
Get started with this sample routine.
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Training
Movement Prep
| Movements | Sets | Reps | |
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| Glute Bridge - Marching | 01 | 06 reps each | Play Video |
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| External Hip Rotation - Sidelying | 01 | 12 reps each | Play Video |
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| Leg Overs | 01 | 06 reps each | Play Video |
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| Knee Hug - Moving | 01 | 06 reps each | Play Video |
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| Reverse Lunge - with Twist | 01 | 06 reps each | Play Video |
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| Knee Hug to Forward Lunge - Elbow to Instep | 01 | 06 reps each | Play Video |
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| Drop Lunge | 01 | 06 reps each | Play Video |
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| Lateral Squat - Low | 01 | 06 reps each | Play Video |
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| Inverted Hamstring - Moving Forward | 01 | 06 reps each | Play Video |
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| Heel to Butt - Moving Forward with Arm Reach | 01 | 06 reps each | Play Video |
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