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)
Hey Kev,
Just finished listening to What Up Kev Ep. 5, great podcast! I hope you’re sleeping better these days, or at least on a good sleep progression hehe. Same goes for the pec too, although I couldn’t think of a way to say that without sounding weird. :S
I would have to say I disagree with one thing you said on the topic of the stuffs going down with Mike Boyle in that you do have a voice, and your opinion not only counts but it matters. At least to me, and I’m sure to many listeners! I am following this via your blog and a couple of others. Hopefully all this mess will result in some positive change. Hats off to you for talking about it and making us aware, Thank You!
Love hearing about your vid games projects, sounds really cool. I think I am in a similar groove of growing up a lil bit but I also don’t ever want to lose the child-like wonder and sense of play.
Nerds Unite! LOL
ps…Maybe you should try wearing argyle socks with your vibrams for da smelly feetz! hehehe (kidding!)
Is there an image or video of the push-up to downward dog?
Awesome post, thanks. I always leave nil time before working out and even this short warm up is an improvement! Thanks.