A New Way to Warm Up

Several years ago, I wrote a big post about how to Warm Up to get ready for any workout.  It followed some pretty basic principles – elevate the heart rate, explore the full range-of-motion of important joints and mobilize tissues, and finally prep the nervous system to take on the demands on the day.

Since that time, my warm ups have gone through multiple evolutions – Functional Movement Screen correctives, foam rolling, open-ended warm ups, specific warm ups for each workout, specific warm ups for each day of the week, and on and on and on.  While each of these items have value, I’ve learned that the best warm ups start from the ground up and allow for creativity within a wide range of primitive movement patterns.

I wanted to share my routine with you all for an average day.  I let my body tell me what I need more of and if I’m ready to get going (a lot of times, this is based on a box jump that is normally “easy” for me if I’m ready to go).  Not everyone will feel comfortable with a warmup that looks different from what they’re used to, but I can attest that in my own training, I’ve never felt better.  And, it takes no more than 5 minutes.  AND, it’s fun. Check it out.

Movements shown in the video:

  • Neck Nods
  • Rotational Neck Nods
  • Upper Quadrant Rolling
  • Lower Quadrant Rolling
  • Rockbacks
  • Crawling
  • Standing Cross-Crawl
  • Skipping
  • Leg Swing Jump
  • Rollover Get Ups
  • Tap Swings
  • Box Jumps
  • Cartwheels

Enjoy!

-Matt