THE BEST WARM UP Part 1

If you have at least an hour in which to train, or a history of injuries that could otherwise impede your ability to train safely, your warmup should begin with foam rolling and include a wide array of dynamic exercises and static

stretches.

1- SHOULDER OVER AND BACK

PERFORM 15 REPS

Hold a band, dowel, yardstick, or light bar in front of your hips with hands outside shoulder width. Keeping your elbows straight, raise your arms overhead and behind your body as far as you can. Bring them back in front of you again. Continue going over and back and gradually narrow your grip as you feel your shoulders loosen up.

2 - HIP HINGE

PERFORM 15 REPS

Place your hands on your hips and stand with feet hip width. Push your hips back, bending your knees only as needed, until you feel a stretch in your hamstrings. Squeeze your glutes as you forcefully push your hips forward again to stand up straight.

3- OVERHEAD SQUAT

PERFORM 10 REPS

Hold a band, dowel, yardstick, or light bar overhead with hands outside shoulder width. Stand with feet shoulder width and toes turned out slightly. Bend your hips back and squat as low as you can without letting your tailbone tuck under. Keep the object you’re holding above and slightly behind your head the whole time—don’t let it drift in front of you.

4- SIDE LUNGE

PERFORM 10 REPS ON EACH LEG

Stand with feet hip width and step out to your left. Lower your body until your left knee is bent 90 degrees, or until you feel a stretch in the right side of your groin,

but keep your right leg straight. Repeat on the right side.