Workout Tips

Bulletproof Your Body: The Ultimate Warmup

How to reduce injuries and have great workouts every time.

5. Rocking Ankle Mobilization

A lot of problems start at your ankles: they manifest themselves in everything from knee pain to lower back problems. Also, wearing crappy footwear only worsen your ankle health.

How to do it: In pushup position, lift your hips and place your left shin over your right calf. Then, rock your hips back and forth, trying to press your right heel into the ground and stretch your ankles. Repeat 10 times and switch sides.

6. Scapular Wall Slides

Now, do your standing drills. “Ideally, a warmup should move from the ground, up,” explains Gentilcore. “It just makes more sense to have a flow and order to it, rather than hopping all over the place.”

Scapular wall slides build shoulder stability and activate your lower trapezius muscles, which is important for shoulder health.

How to do it: Stand with your head, shoulders, and glutes against a wall. Press your forearms flush against the wall. (There should be no space between your skin and the wall). Squeeze your glutes and press your lower back against the wall while sliding your forearms up and down the wall.

7. Walking Spiderman with Reach and Hip Lift

Once you finish your stationary drills, start your dynamic movements where you’re covering ground. “The Walking Spiderman is probably one of the best mobility exercises anyone can do,” says Gentilcore. “You’re hitting arms, legs, hamstrings, T-spine, and scapular stability all at the same time.”

How to do it: With your left leg, lunge forward and to your left about 30-degrees. Place both hands on the ground while keeping your elbows locked and press your trailing knee to the ground. Extend your right arm to the sky while watching your hand with your eyes. Return both hands to the ground, then lift your hip and straighten your left leg to feel a hamstring stretch. Maintain a neutral arch in your lower back throughout. Stand up and switch sides.

8. High Knee Skips

“Add movement to get the body ready for the dynamic nature of your workouts,” says Gentilcore. These exercises — known as “movement preparation” — are coordinated drills that train good technique, jump your heart rate, and get the body ready for work.

High Knee Skips, in particular, teach good extension at the hip, knee, and ankle, and good arm mechanics while sprinting.

How to do it: Focus on choppy skips, pulling your knees up with every step, and maintaining a 90-degree angle 

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