Sebastian Brosche · 7 min · 645 words
A short, effective warmup before the gym. Get your hips and legs stable and your back loose so you lift safely.
Do you even lift bro? This really short warm up is intended for you when you are going to the gym. We need your legs and hips to be stable and your back to not be tight. So let's do some movements for that.
It's a short one but it's a hundred times better to do 5-10 minutes than to do nothing at all. Start with plank. Put your knees down and do three slow push ups. And then come into down dog and walk it out.
This one never ever ever ever gets old. And then come forward to plank again. Tuck your tail and round your spine and do three push ups where your knees are touching at the bottom. And the top of your head is touching the ground.
So rounded push ups. And then back to down dog but back bend. So chest comes forward, look forward while you are doing down dog. Stretching your hamstrings.
And then let's do three arm push ups. So right foot forward, go as deep as you can. Imagine you have three arms and do push ups like this. Move the foot until you can do it more or less.
So try to get as deep as possible and use your third arm to come back up. And then come up into high lunge, interlace your fingers behind your back and move a little bit. Switching legs, three arm push ups on the other side. Nice, stepping back to dog.
Right leg out behind you, bend and open and circle the knee five times. Right foot on the outside of the right hand, right arm forward, bounce. Bounce, bounce, bounce, bounce, bounce. Left knee down, grab the back foot.
If you can't grab your back foot, you should prioritize that over lifting heavy weights. If you can't grab your back foot, that is a serious crime against humanity. Take care of your body and prioritize this over your next personal record in squats. Please, please.
Release, right arm up, right elbow down, as deep as you can. Slide it all the way down to the heel and up. Try to stretch both legs and then deep. And come up and stretch and go deep.
Nice, and then back to side plank, stack your feet. Right arm up. Hand down, three push ups, normal push ups. Left leg out behind you, five hip circles.
Left foot on the outside of the hand, left arm forward, bounce, bounce, bounce. Catch the back foot. Catch the back foot. Look at my shoulder.
I am not here. Look, deep hips, open chest. Yes, no, yes. Left arm up, twist, look at my right shoulder, it plugs back.
Left arm down, elbow to heel and twist. Nice, and now hands down, jump switch, bounce, bounce, bounce, bounce. Jump switch, bounce, bounce, bounce, bounce. Jump switch, bounce, bouncy, bounce.
And a few fast ones. Boom, boom, boom, boom. Squat, squat. Put an imaginary weight on top of your shoulders or do the sissy squat with a bar in front of you.
And then get your knees and feet and ankles and hips to integrate. And then go all the way up, lift your heels. Sit down with perfect form. Boom, boom, boom, boom, boom, boom, boom.
And up. Do it perfectly without weight, always before adding weight. Training your nervous system, training your pathways, training your form and your muscle memory. And now do a couple without the heels down, so do toe squats.
Down, and up. Interlace your fingers behind your back, same thing. Down, and up. Nice, and then horse stance, wide legs, push your knees out sideways.
All the weight from the upper body is going into the inner knees. And then twist sideways. One more each side. And then we are ready to lift some weights.
Push.
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