Click Here To Access The Full Exercise Warm-Up Library.
A warm up should not be generic, but rather, specific to the movement being performed in the workout.
Aside from the injury prevention benefits of a warm-up, the efficiency of movement can be drastically improved, leading to greater power output and increased work capacity. This is achieved by activating structures that are otherwise inhibited, and releasing structures that are otherwise tight.
Range of Motion has a comprehensive library of exercises, each with specific warm-ups. Also covered are common faults and the causes of the faults which the warm-up will remedy. Each of the exercises and drills has a full description of how to complete it. The function goes pretty deep into the science behind the warm-ups.
For example, if we look at the air squat:
FAULT: posterior rotation of the pelvis at the bottom of the squat
CAUSES:
- Inhibition of anterior pelvic rotators.
- Tightness of posterior pelvic rotators.
WARM-UP SOLUTIONS:
- Standing leg swings (anterior-posterior) with neutral pelvis (2 x 10 each leg).
- Seated pelvic tilts – emphasising erector spinae activation to create anterior tilt (20 tilts).
FAULT: Medial rotation and adduction of the femur.
CAUSES:
- Tightness of medial rotators and adductors.
- Weakness of lateral rotators and abductors.
WARM-UP SOLUTIONS:
- Standing leg swings (medio-lateral) with neutral pelvis (2 x 10 each leg).
- Lower into bottom of squat, anteriorly rotate the pelvis and force knees out (without touching them with hands) (2 x 20 second holds).
FAULT: Lack of both thoracic extension and shoulder flexion.
CAUSES:
- Tightness of thoracic spine.
- Tightness of shoulder extensors.
WARM-UP SOLUTIONS:
- Passive thoracic extension (2 x 20 second holds)
- Dislocates (10)
ADDITIONAL WARM-UPS:
- 20 wall squats.
This is repeated for all exercises, arranged in alphabetical order.
So before you do your next workout, hit up the website and plan your warm-up. Aside from a couple of minutes to do the exercises, the benefits are free – and will elicit drastic improvements in your performance.
