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Warm-up
|
Done? |
Reps |
Exercise |
|---|---|---|
|
5 minutes |
Low intensity cardio on treadmill, rower, elliptical bike, etc. | |
|
8-12 |
Forward and Backwards leg swings | |
|
8-12 |
Side-to-Side Leg Swings | |
|
8-12 |
Arm Circles forward and backward | |
|
8-12 |
Cross-body Arm Slaps | |
|
8-12 |
Body-weight Squats or Goblet Squats | |
|
8-12 |
Glute Bridges (single leg or bilateral) | |
|
First 1-2 exercises |
Also add Specific Warm-Up as follows: | |
| Begin with no weight and move up in weight towards your work set in 1 to 3 sets of 3 to 10 reps. The higher the weight and the more technical the exercise, the more sets you’ll need to warm up and the lower the reps on your warm-up sets should be. For example, for squats you’ll likely need at least 2 sets of 5 reps with progressively more weight before you perform your first work set. For simple isolation exercises, you most likely won’t need any warm-up, but if you feel better doing one, a single set of 12 reps with about half of your estimated working weight is often sufficient.
Don’t fatigue yourself during your warm-up. Focus on technique and a smooth, explosive movement. The goal of the warm-up is to be able to perform your work sets safely with full ROM and maximal performance. |
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