The great thing about this video that I have for you today is that it demonstrates how to effectively warm up in all THREE planes of motion. This will gently get your joints more mobile, your muscles more pliable, and your body temperature raised enough to safely transition into you workout for the day.
So the 3 planes of motion that will be working in are the frontal (side-to-side), sagital (forward and back), and transverse plane (rotational).
And remember, walking or jogging on a treadmill, bike, or elliptical really only work the sagital plane, therefore making it a general warm-up with less specific transfer into how it can help you with your workout for the day.
Plus, by using an active or dynamic warm-up you will get your mind, nervous system, and muscles all coordinating with each other (neuromuscular activation), which will result in better core and muscular control.
Now that we have all the technical talk out of the way of why and how this dynamic warm-up routine works so well let’s get into how you should actually complete it.
Although you can do 5-10 minutes of brisk walking on a treadmill to raise your body temperature before moving onto this specific warm up it really isn’t necessary, so only continue to do that if you are coming in from the cold that day and feel very stiff.
The majority of the time, I just have my clients (and myself) go right into the dynamic warm-up movements since they are enough by themselves to get you moving and ready to get into your workout.
Now here is the “Dynamic Warm-Ups Exercise Routine” that you can follow along with:
W1. Jumping Jacks x 30 seconds
W2. Backwards lunges with Strap Stretch x 24 reps
W3. Plank with Reach Out x 20 reps (10-12x each arm)
You can watch me explain the moves in the video below:
Those 3 exercises move your body through all 3 planes of motion and after you give it a shot I’ll be willing to bet that you’ve got your heart rate up and your blood pumping!
The other great thing is that you can take this dynamic warm-up anywhere and you can complete it in less than 5 minutes. This will leave you more time for your workout that day so that you can get in and out as fast as possible.
I never have my clients workout for more than 30 - 45 minutes and one reason they’re able to get everything in so quickly is because they don’t need to spend 10-15 minutes getting warmed up…
I hope you enjoy using the dynamic warm-up routine before your resistance based workouts and for more information on my complete 12-week Fatlossity nutrition, exercise, and healthy lifestyle system check out the link below:
(It also includes 84 days of exercise photos, meal plan checklists, and much more!)
Committed to your success,
Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity, Lose5in7 Weight Loss System
Health Consultant for MTV, NutritionData, Diet.com, Gather, EDGE