Posted on February 05, 2016 by Jenny Cromack
Are you someone who struggles with little niggles or injuries that creep into your training life? Do you often wonder the best way to reduce these niggles and make sure we are prepared and ready for your session ahead? Look no further, this article focuses on some great ideas for a lower body dynamic warm up to get you ready for your session.
Warming up is often overlooked or people will just hit the treadmill or cross trainer for 5 mins and that is their warm up done. This increases the heart rate ready for working out but we haven’t mobilised anything, awoken the specific muscles we are going to use, or loosened off our joints to maximise our range of movement. The warm up doesn’t have to be excessively long, just a few simple exercises that will increase our heart rate, stretch our tissues, stimulate our muscles, and mobilise the joints.
The following series of exercises is a great way to achieve an effective and time efficient warm up. The exercises should come up in a google search if you are unsure.
Do the following as a 2 mini circuits:
A1. Spiderman Climb 1 x 20
A2. Quick Mountain Climbers 1 x 20
A3. Reverse Lunge with Knee Drive 1 x 10 Each Leg
A4. Squat Jumps 1 x 15
Rest 20-30secs
B1. Clams 1 x 15 Each Leg
B2. Single Leg Glute Bridges 1 x 10 Each Leg
B3. Rolling Get Ups 1 x 10
By simply doing 1 set of all lower body dynamic warm up above it will get your heart rate up and muscles firing to ensure you are fully ready to lift and train effectively and minimise those niggling pains.
Good Luck!