How should I warm-up for my workout?

Before any workout you need to:

• Increase your core body temperature (5 minutes easy cardio of your choice)

• Dynamic stretch - here are some examples:

  • Leg & arm swings (front to back / side to side)

  • Samson Lunges

  • Leg kick to lunge

  • Knee hugs

Here’s a full list and explanation of warmup options

We will typically assign a full body general warm-up to your daily program that will include a bunch of options for your dynamic stretching & movement prep. It will look something like what’s below. Pick 3-4 of these based on the muscle groups you will be working out that day:

• 3-5 min general cardio

• 2-3 rounds:

  • 10x Banded glute walks left + right (squat / deadlift / all lower body movements)

  • 10x Banded squats (squat / deadlift / all lower body movements)

  • 10x Samson lunge (full body - always a good one to do)

  • 10x banded good morning (for lower body hinging/bending like deadlifts, or if you lack hamstring mobility)

  • 10x (small) band pull apart (for upper body days - shoulders, back, etc)

  • 5x Scap Pushup (for upper body days - but always a good idea for mobility & strength)

  • 5x Scap Pullup (for upper body days - but always a good idea for mobility & strength)