FitDad

So many of you have asked me what I do to warm up and prime my body to train hard and avoid injury. HERE IT IS! A great warm-up should do more than make you sweat. It should open your ankles, hips, spine and shoulders. It should take your joints through a full range of motion, raise your body temperature and prepare you to move with speed, strength and control. This is the six-minute routine I do before my full body workouts: 1. 15 sec shakeout jumps 2. 15 sec athletic twists 3. 10 standing body waves 4. 10 dynamic hinges to overhead reach 5. 20 Michael Phelps 6. 20 backward arm circles 7. 20 forward arm circles 8. 10 lateral leg swings per side 9. 10 front-to-back leg swings per side 10. 10 knee-over-toe ankle rocks 11. 10 kneeling thoracic sweeps 12. 10 deep-squat thoracic rotations 13. 10 deep-squat holds with a three-second pause 14. 10 deep-squat lateral rocks 15. 10 reverse lunges with a side bend 16. 5 Cossack squat holds per side 17. 10 downward dog to upward dog 18. 10 reverse lunges with a torso twist 19. 20 high knees 20. 20 butt kicks 21. 20 A-skips 22. 10 in-and-out jumps The order matters. We start by shaking off stiffness, then open the shoulders and spine. From there, we work through the ankles, hips and deep squat before finishing with faster athletic movements that tell your body it’s time to train. Move with control, breathe and work within the range of motion you have today. You don’t suddenly lose the ability to move when you get older. You lose it gradually when you stop practicing it. Six minutes invested today so that when you’re 60, you’re still moving, training and living like an athlete. Save this routine and use it before your next workout. Stay strong and follow for more. #mobilitytraining #functionalfitness #fullbody #homeworkouts #dynamicwarmup