The Two-Minute Dynamic Warm-Up

The Two-Minute Dynamic Warm-Up

A functional, total-body move that will prep you for any kind of exercise.

Starting a workout cold increases your risk of injury, and you wont be able to perform your best until your muscles are warm. Fortunately, muscle priming can be boiled down to one essential move; the functional lunge. This dynamic exercise fires everything – legs, glutes, core, back, and shoulders. It’s also a great way to open up the hips, which can be especially tight in men.

Step 1: Lunge

Begin in a split stance, back knee slightly bent, front leg at 90 degree angle with your weight in your front heel; bring your arms into a W, squeezing your shoulder blades together and down. Hinge your hips and reach your arms in front of you, as if you were trying to grab something a few feet out of grasp. Keep your back flat and return to the W position.

Step 2: Lean, Twist

Shift back to an upright torso. With your arms still in a W position, lean deeply to your left, then right. Now twist your torso left to right.

Step 3: Stretch

Finally, bring your back knee close to the floor; you’ll feel the stretch throughout you hip flexors. Drive straight up to come out of the lunge, and repeat on the opposite leg for one rep. Do five reps total. Now, You’re ready to work out.

If You Have a Few More Minutes

Do any form of cardio that boosts your heart rate for three minutes after you’ve finished the lunges. If you warm up your cardiovascular system along with your muscles, the rest of your training will feel easier.

1004-superior-stretch tumblr_inline_mk7127R1Xm1rrt17t wm-el-forward-lunge

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s