F.I.T. Blog

Quick and Effective Warm Up for Home Workouts

Our mission is for you to have three places: work, home and a place to train!

Ideally it’s FIT because we can provide customized coaching and a constant eye on your form and technique. But we also realize that isn’t always going to be the case.

If you have been putting in the time and effort at home with new workout equipment, you are likely enjoying some results now that it’s February. But we don’t want those results to come to a halt due to an injury.

Often times the workouts you are given are effective but rarely provide a warm up beforehand.

So I want to give you the quickest warm up possible while also being effective!

Thus: Here’s the Mobilization & Activation series

Why you ask?

First, you mobilize an area that tends to be shortened or locked down due to poor posture or typical daily activities (think desk jockey posture). Mobility is developing flexibility over a series of joints via movement rather than stretching one specific area of the body. It is more effective because it allows you to start activating while you mobilize and do so similar to how you would train.

Then, you activate the muscles that have been over-lengthened as a result of that poor posture and are not effectively working for you during a training session that didn’t include a warm up (upper back muscles and glutes are two of the BIGGEST culprits). Activation will take the mobility you have gained and provide your body the opportunity to feel “awake” and energized to train because the muscles that have been lying dormant have blood flowing to them and are prepared to work.

Now the important thing to understand is: I am a big believer in concepts. The mobilization & activation series can be used in dozens of different ways, depending on your needs. I am giving you a solid framework so you can understand and fill in the details yourself.

So, let’s start with a simple and effective upper and lower body warm up that will work for almost everyone!

Lower Body focus:
Mobilization: Hip Flexors
Exercise: Half Kneeling Pulse with Overhead Reach

  1. Kneel with one knee down and the other up in a 90/90 fashion
  2. Squeeze the down leg butt cheek aggressively, driving the back hip forward, while attempting to pull the up leg’s hip backward (squaring the hips)
  3. Once in position, reach the down leg’s arm overhead and across the midline as far as you can reach it
  4. Repeat 8-12 times on each side relaxing briefly between each rep

Activation: Glutes
Exercise: Glute Bridge

  1. Ground your entire foot into the floor as you lay flat on your back with your knees bent
  2. Pull the ground towards you through your feet as you brace your core and push the ground away, extending your hips (yes you can pull the ground towards you and push it away simultaneously!)
  3. Squeeze and extend the glutes at the top then actively pull your hips back to the floor.
  4. Repeat 10-15 times

**If you don’t believe me on this, get out of your desk over lunch and do this series twice. Pay attention to how much better the Half Kneeling Pulse feels after your first set of Glute Bridges**

Upper Body focus:
Mobilization: Chest/Shoulders
Exercise: Band Dislocates (kick it old school with a wooden dowel)

  1. Stretch a resistance band to create a small amount of tension
  2. Maintain the stretch and create a full circle around the body, going all the way over behind the body and back to the front (band should touch your butt and the front of your hips with each rep)
  3. Repeat 6-12 times
  4. If you don’t have a band, a simple shoulder hug works well, making sure you open the chest fully after each hug

Activation: Upper Back
Exercise: Single Leg Rockback with T-Spine Rotation

  1. Start on all fours, then kick one leg out to the side, fully lengthened with the foot firmly on the floor
  2. Sit back like you are squatting into the still bent leg, creating length in the inner thigh/groin of the outstretched leg
  3. Put the same hand as the outstretched leg on your head
  4. Push the ground away with the down hand and exhale as you brace your core and squeeze the muscles in your upper back, driving the higher shoulder as far away from the floor as possible
  5. Return to starting position and repeat, relaxing briefly between each rockback/rotation series.
  6. Repeat 3-5 times per side

Try this before your next at-home workout, or even a run around the block and your body will thank you!

Coach Jared