What does your warm-up look like? .
My warm-up’s have changed over time as I’ve changed:
A) what I believe a warm-up is for
B) what I believe I require from that given warm-up
I used to spend time on purely dynamic stretches which is ok, but now my focus is on:
➡️ Increase body temp - + hydrate/increase blood flow to muscles/joints
➡️ ‘Mobilise’ - what needs to be mobile in general + for the upcoming session. How much mobility do you have, and how much do you need for exercise X? Can you or do you need to change that? ➡️ Stabilise - what joints need to be stable in the upcoming session to allow efficient movement + generate required force ➡️ ‘Activate’ + ‘prime’ - which muscles do you need to ‘feel’ and connect to - create the ‘mind-muscle’ connection and ‘excite’ the CNS ➡️ Motor patterns - which movements will be required in the upcoming session - now is a time to practice without the added difficulty of load
The videos show my leg day warm-up covering these points...followed by warm-up sets of a leg extension, and warm-up sets of my main lift (hack squats) .
I use a lot of inverted commas above, purely because a lot of the info surrounding warm-ups isn’t necessarily 100% research-backed, but a mix of some research, science, personal anecdote + logic/understanding of training + its mechanisms, which is good enough for me in the absence of pure research 🤷🏻♂️