This isn’t the best warm-up around the web nor the one to rule them all. There is no such thing.1 It is simply my approach to warming up athletically your legs which has evolved over the years I train.
In this post I want to share the tools I collected in my toolbox with you, to safely prepare your legs for oncoming load!
Cardio (5-10 Minutes): My favorites are rowing or running but feel free to do what you are up to!
Breathing (1 Minute) Before thinking of moving grab yourself a mat, sit down, and breathe. Focus on your body and turn inward. What is it you wanna accomplish today? Any points that need special attention? Sit down for 10-20 breaths like that.
CAR’s (5r): Do 5 controlled circles with your hips, ankles, and knees. In nerd, this is called CARs.
Squatroutine (1x10r per exercise ): I really like Ido Portals “Squat Clinic Routine”. If you have trouble performing this routine grab a pole in front of you while doing it. This should help. A light kettlebell* will do the job, too.
Glute Bridge (1x15r both-legged/1x8r single-legged) Glute Bridges are a great exercise to get a feeling for your glutes. I struggled with this a lot. The goal here is to do them slow and controlled and really feel your butt working. The reps are just a rough guideline.
Single-Leg Stance (1×1 minute per side) Just try to stay stable on one leg. Activate all your muscles needed to do so. Especially your abs, glutes, lateral hip and feet should be working hard.
Single-Leg Fuckarounds (1x10r per side) I have no clue how this exercise is named – nonetheless they are fun. To perform them stand on one leg and swing your other leg around trying to keep the balance. Play around in this position.
Single-Leg Romanian Deadlifts (1x10r) Do them just with your own body. No additional weight* needed – although this is a great exercise, too! Al Kavadlo shows you in this video how to do them properly.
Quite on the contrary – there are many great warm-ups around but I feel that many simply don’t know of them and their importance. I can’t explain otherwise all the guys stretching 30s before trying to max out their bench press.