So in Part One, we went over your pre-workout foam rolling and stretching. From here we are going to progress into your dynamic flexibility and joint mobility warm up. This part of the workout has probably been the biggest change to most training programs over the last ten years. I remember just throwing a client on a treadmill or elliptical for 10-15 minutes thinking that was an effective warm up. It was nice to get the blood flowing and increase the core body temperature, but that’s about it. Then the corrective exercise craze started and dynamic warm ups become popularized. In addition to increasing blood flow and core body temperature a dynamic warm up will provide more central nervous system stimulation and heightened mental awareness for the upcoming workout. You basically become more tuned into what is about to follow.
A dynamic warm up can be different for each individual and this is where corrective exercises can be placed. For instance someone that is suffering from chronic knee pain may want to emphasize some hip extension, hip abduction and mobilization of the hip flexor area. Or someone that is dealing with some shoulder pain may want to work on some thoracic extension, thoracic rotation and scapular retraction exercises. I would usually suggest performong 6-8 exercises as part of your dynamic warm up.
The video below samples a pretty basic dynamic flexibility/joint mobility warm up that coud be used for the typical individual: lack of hip mobility, stiff through the thoracic spine, maybe dealing with some low back issues and has a tough time squatting correctly. The exercises are:
- Side Lying Thoracic Rotation
- Cradle Walk
- Heel Pull Back
- Overhead Walking Lunge
- Split Stance Broomstick Shoulder Mobilization
- Squat to Stand
Perform about 8-10 reps of each exercise. It may take you a couple minutes longer initially, but once you get used to the exercises and transitioning of one exercise to the next the dynamic warm up should take you no longer than 8-10 minutes.
Now these are just exercises I would suggest using for the warm up portion of the fat loss program I am about to lay out for you. If you already have a dynamic warm up that works for you, great. If you want some other suggestions of exercises to include as part of your warm up there are plenty of great products out on the market today such as Eric Cressey, Mike Robertson and Bill Hartman’s Assess & Correct or Mike Boyles Joint by Joint Warm-up and Training DVD.
All parts of your warm up are covered, time to move onto the part you are probably waiting for. Time for the fat to be burned.