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"The best warm-up is, first of all, the one that you actually do." - Archie Cunningham. Warming up has allowed me to perform at my very best. Not warming up has set me back. I was once injured after just jumping into some heavy lifting without properly warming up (as in none) and paid for it by tweaking my back. However, warming effectively has also seen me perform at my best and achieve some great scores.
It also gives your mind a gentle lead up into the workout. Sometimes you will walk into the gym, unmotivated, tired, and not wanting to be there. This particular warm-up works really well for this, because it starts lying down (more or less) and the intensity is very gradual so by the end of it, you'll be more or less ready for the workout.
If you can do this BEFORE your session starts then that is ideal as from experience, I've found that there is no such thing as too much warm-up (even if you feel like 'saving yourself' for the workout). The coach will usually lead you through a more specific warm-up geared towards the session, however if your body is already prepped, then you're going to amplify the benefit.
The warm-up also sets the tone for the session. As well as trying to prep your body, its also a neurological benefit in making sure your body feels ready. This involves switching on the muscles that typically switch off in modern life (i.e. glutes, hamstrings, and the rest of the posterior chain (all the muscles down your back)).
Making sure your glutes, hamstrings, erector spinae muscles and working, makes a huge difference in the movements you're about to do. You'll feel more secure in your body's ability to move well and you'll feel switched on. Ultimately when you set the feeling correctly in the warm-up the rest of the session flows.
It removes the ego.
It allows you to check in with your body and make sure it doesn't feel sketchy. If your body doesn't feel 'right' you can address it, until it does. It also makes you more likely to back off when something during the session doesn't feel 'good' which is exactly the right thing to do, but too often don't because we've not done this enough, or have become too focused on the numbers or the progression we're trying to do, rather than the 'feeling' of the movement.
As time goes, warming up becomes second nature, and will outlast the training program. You'll just start doing it no matter what you're doing in the world. That's the sign that the true importance of this warm-up has sunk in. It becomes a movement practice. A meditation. It lets you get settled and live a healthy life no matter what.
I honestly can't stress this enough. Warming up is crucial. It actually works well as an approach for other sport or activity. Realising that you need some time to 'get into it' allows you to take a much more centred approach to your training. A more individual, growth mindset approach. It removes the comparison trap we fall into when we're 'warming up with our friends' AKA 'racing' when we really shouldn't be.
So without further ado, here's the video that, if you follow this each session, could literally change your life.
If you're looking to just follow it, here's the sequence of movement for reference.
Banded hips, 20-30s max per stretch: Groin Pigeon Lunge/sampson 10 reps of each: Book opener, Bent knee iron cross Roll into v-sit Glute bridges Dead bugs Bird dogs Thread the needles Child pose with arm raise Cossack squats - 5-10 per side Drop squat jumps.
All in all it should take around 5-10 minutes. 10 minutes literally to make your session awesome.
Archie |