This week I thought I’d share my current warm up I do before working out. Of course I do additional movements depending on the rest of my programme that day, but this is the “core” warm up.
A warm up is essential for lubricating the joints and preparing the body for exercise.
1: Row. I usually start with a gentle row, around 500m, to get me moving and heart rate up.
3: Cossack squats. Great for improving mobility the Cossack squat is an excellent dynamic element for the warm up, I usually hold a 12kg KB (and use a barbell during my workouts) but it’s also a great movement just using bodyweight. Keep the heels on the floor and stay as low as possible when changing legs.
5: Jefferson Curl. A controversial movement I personally use, the Jefferson Curl should be pain free and initially performed with no weight (a “roll down”). Use an elevated surface such as a box or stable bench and start by tucking the chin to the chest and gradually moving down each vertebrae, flexing (bending) the spine – it’s important to maintain controlled, smooth movement. Then return back up the same way, one vertebrae at a time with the head being the last part.