Need a great warm-up routine? Perform these five moves before every workout. Do one set of each, without resting between sets. After you finish, you’re ready to lift.
By MH Staff - Posted on 30th November 2015
The most important part of any workout is the one most guys skip.
1 KNEELING EXTENSION-ROTATION
HOW TO DO IT Kneel on all fours so your back is flat and your arms are straight, palms flat on the floor. Place your right hand on the back of your head. Keeping your left arm locked, rotate your shoulders until your right elbow points inward. Then reverse the move and raise your right elbow toward the ceiling as you turn your head and upper back as far to the right as you can. That's one repetition. Do eight and repeat with your left side.
TARGETS SHOULDERS, UPPER BACK
2 KNEELING INNER-THIGH MOBILISATION
HOW TO DO IT From the same kneeling position, straighten your right leg and move it to the side so it's perpendicular to your torso; keep your right foot on the floor, your toes pointing straight ahead. This is the starting position. Keep your back flat and push your hips back as far as you can. (For most men, that's 15 to 20cm.) Now push your hips forward, past the starting position. (Again, 15 to 20cm.) Return to the middle. That's one rep. Do six to eight reps and repeat with your left leg.
TARGETS GROIN AREA
3 HIP RAISE WITH REACH
HOW TO DO IT Lie on your back with your knees bent 90 degrees and feet flat on the floor, shoulder-width apart. Place your arms 45 degrees out to your sides, palms up. This is the starting position. Raise your hips until your body forms a straight line from shoulders to knees. Now lift your right arm and shoulder off the floor and reach for the ceiling; then reach across your torso and tap the floor just behind your left shoulder. Return to the starting position. That's one rep; do eight and repeat with your left arm, tapping the floor behind your right shoulder on each repetition.
TARGETS GLUTES, HAMSTRINGS, MIDDLE BACK
4 YOGA PLEX
HOW TO DO IT Stand with your feet shoulder-width apart facing a bench that's 30 to 45cm high. Bend at your hips and place your hands on the bench (don't round your back). Step back with your right foot as far as you can and lower your body until your right knee is a couple of inches off the floor. Extend your right arm in front of your body and – following it with your eyes – move it in a clockwise circle, above your head, behind your body, and back to the bench. Step forward to return to the starting position. That's one rep. Do five and repeat with your left arm and leg.
TARGETS HIP FLEXORS, MIDDLE BACK
5 KNEE LIFT TO WALKING LUNGE
HOW TO DO IT Stand with your feet hip-width apart, arms at your sides. Raise your right knee, grab your kneecap with both hands, and pull your thigh toward your chest. Release it, take a long stride forward with the same leg, and lower your body into a lunge. (Even better, reach up with both arms as you lunge.) Pause and return to standing by bringing your left (back) foot forward to meet your right foot. Now bring your left knee to your chest and lunge with that leg. Bring your right foot forward to meet your left foot. That's one rep. Do five.
TARGETS GLUTES, HIP FLEXORS, HAMSTRINGS, CHEST