Simple Set-Up For an Effective Warm-Up

An effective warmup is an essential component of any training programme and workout.

(And I’m not just talking about running on the spot for 60 seconds, there’s much more to it than that!)

When it comes to training my clients, I’ve always replaced the word ‘warmup’ with ‘movement prep’. Mentally, I want this stage of a workout to be taken seriously and not skipped when short on time. It shouldn’t be rushed through in any way. It’s an essential part of every session and should be given as much consideration as the components that follow it. 

It should be sensible and appropriate to fulfill a purpose. That’s the main thing. 

A comprehensive movement prep done right has a host of benefits: from increasing blood flow and body temperature to improving joint range of motion, getting mentally prepared and improving performance whilst reducing risk of injury.

I have a 3-step process that I follow when it comes to putting a movement prep together. This structure helps me to tick the necessary boxes to enable the client in front of me to be in the best possible position both physically and mentally to get the most out of their workout. Let’s take a quick look at them!

STEP 1: RELEASE

This stage is primarily used to focus on reducing protective tension, improving proprioception and increasing ‘mind - muscle connection’. During this stage, we’ll use tools such as a foam roller and massage gun. The main goal of this stage is to encourage a more parasympathetic (relaxed) state and draw a line mentally between the outside world and the session at hand.

STEP 2: REPOSITION

Our position in movements dictate both the risk and reward. If poorly positioned during fundamental exercises, you both increase the risk of injury and decrease the effectiveness of that movement. 

This stage of the movement prep is designed to get you into a better position to move more effectively and efficiently. This typically revolves around bringing people from the common scissor position (In too much forward flexion with shoulders rolled forward) into a ‘canister position’ - think shoulders and rib cage stacked over the hips, standing up nice and tall. 

This usually involves some activation of the glutes, anterior core muscles and some ‘opening up’ of the chest through a selection of exercises and isometric holds with a focus towards breathing throughout. 

A few common examples would be thoracic extensions over a foam roller, a dead hang hold, a Pallof variation, controlled single leg movements and perhaps some form of glute bridge hold.

STEP 3: READINESS

This third and final stage is where we look to prime the nervous system, activate the muscles about to be worked and move the major joints through a full range of motion. Paying attention to the demands of the session at hand, look to choose relevant movements that both fit your goals and limitations with consideration to the primary exercises being performed in the workout ahead. 

An approach I will often take with clients is to work backwards from our first couple of primary exercises we’ll be performing that day and look to rehearse these movement patterns. We’ll also perform some dynamic mobility exercises that’ll not only get these key muscles firing, warmed up and ready, but also serve the purpose of increasing blood flow and body temperature.

For example, if a deadlift is on the cards for todays’ primary exercise early in the session, a focus of my movement prep at this stage will be around performing a hip hinge variation, such as some hip thrusts under light resistance, or perhaps some light kettlebell deadlifts to help get the body ready and accustomed to this deadlift movement. I might also pair this with some basic core drills such as a banded Pallof hold or a plank to encourage us into a nice canister position whilst withstanding force, controlling our breath and stabilising our torso and spine. All of which are vital when deadlifting.

At the end of the readiness stage, the goal is to move through range of motion. This might be a TRX assisted lateral lunge, some laying face down swimmers, or perhaps a forward lunge and reach. We’ll then move onto the first primary exercises in the workout, performing one or two lighter sets before progressing.

I Hope You Found This Article Helpful!

I’d love to answer any of your questions, share them with me @olliethompsonhealth