Warm Up Quad Stretch

HOW TO WARM UP FOR BETTER RESULTS

Why Warm Up?

You've stepped into the gym, feeling rested, recharged and ready for a great workout. Before you pick up the weights it’s a good idea to warm up.  A warm up is a great opportunity for you to progress the intensity level of your training session at a comfortable pace.  It is also beneficial because it helps to:

  • Increase heart rate, core temperature and blood flow
  • Reduce inappropriate stiffness and improve range of motion
  • Enhance your focus and prepare you for training

How to Create Your Warm Up

OK,  where to begin? True, you could ride the stationary bike for 10 minutes and then stumble through an assortment of stretches.

Or you could have a plan of attack.

Here's one way to organize an excellent warm up to help make sure you are training optimally.

Soft Tissue Work

 Whether you use a foam roller, lacrosse ball or other instrument of torture, this can be a good place to start ironing out the kinks. Find portions of soft tissue such as the calves, quads, lats or shoulders that are sensitive to light pressure and see if you can melt away the areas of discomfort. It's best described as a "Poor Man's Massage." Remember to start slow, go slow and don’t forget to breathe.

Approximate time - 5 minutes

Stretching

If you decide to add a passive stretch (which may or may not be necessary, but that’s a topic for another day), do so with a purpose. First, find some tissue that needs to be lengthened. Second, find an appropriate stretch that helps improve that restricted range of motion. And third, get comfortable and breathe.

Approximate time  - 5 minutes

Movement Prep

A good movement prep aims to improve two elements of your athleticism: mobility and stability. Find areas where you feel stiff and limited in range and smartly add some active motion. Become aware of patterns that feel unbalanced and unstable and gain some control and steadiness in those areas.

Approximate time 10-20 minutes

Hip Mobility

Check out this excellent hip mobility series from Strength Coach Dean Somerset.  This is a good example of movement prep for the hip to increase range of motion and strengthen stabilizing muscles.

Feeling better? Good. Now go ahead and smash that workout.

In Strength,

Michael Panarella

 

 

mike.panarella

Click Here to Leave a Comment Below

Leave a Comment: