Workout Routines

The Fastest Way to Get Ready to Lift in the Gym

This dynamic routine primes your body to lift without forfeiting your spot in the rack.

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Look around your gym and you’ll see the same guys doing the same things to warm up before every exercise.

When they bench, they’ll cross their arms back and forth a few times—the “meathead swing”— and think they’re good to go. When they squat, they’ll statically stretch their quads and hamstrings, then put a barbell right on their back.

The problem with most solid, dynamic-style warm-ups is that they require space that most gyms simply don’t have. The idea, then, is to find a series of moves that get you ready to train, don’t take a lot of time, and that you can perform while standing in the same place. Here’s how it’s done.

The Workout

Exercise Sets Reps
Low Jack 1 10
Seal Jack 1 10
Bodyweight Squat 1 10
Band Good Morning 1 10
Band Shoulder Stretch 1 10
Band Pull Apart 1 10
Hip Circles 1 10
Hip Flexor Stretch 1 10
Leg Swings 1 10
Side Leg Swings 1 10

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