The “Oh Sh*T I Have 5 Minutes to Warm-Up” Warm-Up

We can’t all have time machines in the form of a phone booth from a future where Bill and Ted’s music aligned the planets and set in motion intergalactic peace. This is why on some days I have clients that show up late or I myself need to fit in a quick training session in between clients or meetings. So what do you do? Do you lift for a shorter period of time or do a quick warm up that may just be enough to prepare our bodies for the rigors of heavy squatting and explosive bicep curls (because…it is almost beach season…Gym. Tan. Laundry).

Let me preface this blog by saying the far to often used, “it depends.” I consider myself to have pretty good mobility everywhere except my hips, and they are even doing pretty damn good now. But what about someone who has poor posture, knee pain, and hip flexors with the tissue quality of beef jerky? Obviously I would have them put the mobility and rehab work higher up on the list of priorities. Got it?

Now, here is the best bang for your buck warm up for those who are crunched for time but still want to warm up properly.

Foam Rolling (6 reps each)

• Quads
• Adductors
• Lats
• Traps

Mobility (5/side or 10 total)

• Spider Man Lunge Walk with Reach and Hip Lift: This is the epitome of, “bang for your buck” when it comes to mobility exercises. Think about it, you are stretching your hip flexors and hamstrings while also activating your glutes and quads.

• Scapular Wall Slides: It is a sad fact, but most people have very limited scapular mobility. Just ask a friend to try and put their arms straight overhead, instead of something that looks like a touchdown sign, you will see a deformed “V.” Scap wall slides will mobilize your upper back and get you ready for your horizontal and vertical pulling.

• Wall Quad/Hip Flexor Stretch: Like the Spider Man Lunge Walk, this mobility exercise hits a few muscle groups, the hip flexors and quads (no duh Kevin…). To perform these go against a wall and place one knee on the ground and the opposite foot on the ground. You should

• Push Up to Downward Dog: I don’t like yoga, but this movement allows you to warm up your upper body and get a great stretch for your hamstrings and calves.

Now go on and leave no room for excuses when it comes to getting a lift in. Lastly, DO NOT FORGET:

BE EXCELLENT TO EACH OTHER (AND YOUR TISSUE)

It’s All About Progressions: Core

Beginners make a lot of mistakes when they first start lifting and it isn’t their fault. They see a workout in FLEX or SHAPE magazine and just go at it. Then their form is poor, they are complaining of soreness, and they don’t see results. Why? Because they don’t use progressions. Why start with reverse lunges or body-weight squats when you could be doing back squats with German volume training that promises 100 lb increase in your 1RM in 3 months? Same think with push ups to benching. I don’t let any of my untrained athletes and clients bench until they have shown proficiency in the push up. I mean they should be able to do 15 body weight push ups before I put them under the bar. Dumbbells are another case, but hopefully you are picking up what I am dropping you.

The Plank

This post I want to focus on the plank,  the most basic core stability exercises. I have a hierarchy of goals the athlete/client needs to meet before moving on to further progressions:

Phase 1

• 30 second front plank/15 second side plank (Per Side)
• Ability to do Pallof Presses properly in the tall kneeling position (weight will vary, I just want them to be able to stay tall and squeeze their glutes)

Phase 2

• 60 second Plank/30 second side plank (Per Side)
• Ability to do half-kneeling and standing Pallof Presses properly
• 12 kneeling rollouts on an exercise ball or TRX.
• Half Kneeling Cable Chops/Lifts

Phase 3

• 30 Second Feet elevated (FE) Plank (on 12″ box)/15 second FE Side Plank (per side)
• Ability to do 1 Legged Pallof Press
• Crawling Planks
• Rollout on Ab Wheel
• Landmines/Extreme Core Trainer
• Standing Cable Lifts

Phase 4

• Feet supported Side Plank
• Standing TRX Rollout
• Landmine/Extreme Core Trainer with Handles
• Band Resisted Rollouts

Phase 5

• Use your imagination

This is just what I go by and it can change based on other variables. But for the most part this is what you should go by for your own training and your clients.