Warming Up

How you decide to warm up is up to you

The length of your warm up depends on if you’re feeling stiff or not. For example, colder days might need longer warm ups or warmer days night need shorter warm ups. Do NOT mix warm ups as exercise circuits. In my opinion, the best way to warm up is to warm up in the same exercise pattern as your main lift. For example, if you’re going to do squats as your main lift, then a bodyweight squat pattern would be an ideal choice for a warm up.

Benefits of warming up

  • Prevents injury
  • Mentally prepares the mind and increases focus 
  • Lubricates your joints for better range of motion
  • Increases blood flow (literally warms up your muscles making them more flexible)
  • Increase oxygen and nutrients to your muscles 

Types of warm up exercises

  • Self-myofascial release (SMFR) – using a foam roller to hold and apply pressure on areas of tightness 
    1. Glutes
    2. Quads
    3. Hamstrings
    4. Calves
    5. Back
  • Dynamic stretching – having a constant controlled motion with full range of motion 
    1. Hip Flexors
    2. Quads
    3. Calves
    4. Rotator Cuff
    5. Chest

Grace’s Lower Body Warm Up Routine

20 bodyweight squats
10 hip swings (each leg)
30 banded lateral walks
For upper body I just do 15 reps with light weight of whatever exercise I’m doing first. For example, if shoulder press is the first exercise of my workout, I’ll do shoulder press at 15 reps with 5 lbs then begin my workout.