Dynamic Warm Up - Example with PDF
Warm ups live in a grey area. You either do it or you dont. You believe it’s a waste of time or you don’t.
I’m not here to convince you and I have already discussed many of the benefits in a previous post.
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I will say this - a dynamic warm up is one of two opportune times to move your body in multiple directions (this is important for injury prevention). The second is during your light weight warm up sets, or as passive rest between working sets.
As someone who is preaches performance, the warm up is key, for two reasons:
Your working sets are not effective if you aren’t “warm” until the last set when you finally start feeling good
Sprinting and jumping is often programmed before the lift. You need to warm up before you do those things
Warm Up Description
Below is a dynamic warm up that I use with many of my clients and with Teams in the past.
It starts with a movement section - mobility drills, and finishes with running/sprinting.
If you are short on time pick 5 from the top section then complete the running portion.
Once you learn the exercises, you can get through this quickly. If you are just starting on your training journey, this could be the workout. I use this application frequently in GPP programs (discussed in the post embedded above).
Progression
Most exercises do not need a progression. They can be difficult enough as is. The general progression is you consistently doing them and getting better.
There are some ways to increase difficulty, but that is not really the purpose.
If needed start with a few less reps than listed on the pdf and build to the prescription.
I typically will opt to keep reps low, and add more movements to cover all my basis, from a variability standpoint.