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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.
|Band Good Morning||1||10|
|Band Shoulder Stretch||1||10|
|Band Pull Apart||1||10|
|Hip Flexor Stretch||1||10|
|Side Leg Swings||1||10|
Performed like a jumping jack, except your arms cross in front of you at your waist.
Performed like a jumping jack, but your arms come in and out to the side at chest height.
Hip Flexor Stretch
Step forward into a lunge. Lean back and raise the arm opposite your forward foot over your head and behind it.
Body Weight Squat
Put a broomstick on your shoulders or your hands behind your head and squat.
Band Good Morning
Stand on one end of a looped band with the other end behind your head and perform good mornings.
Band Shoulder Stretch
Hold the ends of a band, stretch your arms to full extension, and reach up and behind your head.
Hold a band at its ends at chest height and pull your hands directly out to the sides so your body forms a “T.”
Lean against a wall with arms extended and trace circles with your knees.
Performed like the side leg swing, but legs should move front to back.
Performed in the conventional gym-class fashion.