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The Master Lower Body Warm Up Template

Updated: 7 days ago


A thorough, complete warm up is essential to a productive training session. If you're rolling around on the floor with a lacrosse ball and doing endless mobilizations for 30 minutes you're missing the boat and should be spending your time and efforts elsewhere.


First, let's talk about what a warm up is. It is a structured series of exercises and movements designed to prepare your body for a particular task. When done properly, it will improve performance and reduce the risk of injury. Check out this recent systematic review and meta-analysis on warming up and performance metrics from the Journal of Strength and Conditioning Research.


A warm up is NOT meant to fix or mask chronic injuries. If your shoulder has been bugging you for 3 years then jamming a lacrosse ball into it and using voodoo floss is not the answer. Seeing a qualified health professional to solve these problems with you and a qualified strength professional to tailor your training program to you IS the solution for that.


Anyway...


Here is how to program an effective lower body warm up for ANY training goal and how to get it done in just 10 minutes.


Step 1: 0:00-3:00

General warming

I like to just generally get moving a little before training to get the heart rate elevated, body temperature up, and blood flow increased. A simple 3 minute cardio circuit moving in more than one plane will get it going.

Try this: 30 seconds of each move x 2 rounds.

-Jump Rope

-Jumping Jacks

-Mini-Split Jump Lunges


Step 2: 3:00-5:00

Full Body Mobility

Proper training in big ranges of motion should enable your body to have great mobility at all times. Sure, sometimes you may feel a little stiff but in the absence of any injuries or chronic muscle tightness (which should be dealt with separately, not attempted to be fixed in a warm up) a few basic mobility exercises should prepare the whole body for training.

Try one of these 2 exercises slowly and continuously for 2 minutes, taking big deep breaths the whole time.

-Inchworms

-World's Greatest Stretch


Step 3: 5:00-7:00

Core Activation

We use our core in every single workout to stabilize the spine and pelvis, transmit force from lower to upper extremity, and as a strong platform while our extremities move and produce force. I like to have my clients do a few core exercises with really solid intent before heavy (or any) training.

Try 2 sets of this super-set to supercharge your core pre-training.

-Slider Board Mountain Climbers x 20 reps

-Ab Wheel Rollouts x 5 reps

Make sure to really brace the core on this keeping the ribs crunched down to the pelvis. If your back arches AT ALL you are not ready to perform ab wheels.


Step 4: 7:00-10:00

Explosive Movements

Depending on the workout the exact exercises will change. If doing a squat focused lower body workout the explosive movement will be more knee dominant. If pulling, it will be more hip dominant. These exercises will increase force production rates prior to strength training to get your body and nervous system primed for intense training. Any jump, throw, swing, sprint, etc will do.

On squat day try...

-3 x 6 total jumps of weighted DB Split Jumps

On pull day try...

-Try 3 x 6 reps of a Banded KB Swing


Woof. I am warmed up just writing this template. Not only will you be prepared for training but you are getting in a solid amount of extra work to help round out your training program and fill in any gaps in your athleticism and fitness.


Stay tuned for the upper body warm up template!


Want to work with me? Check out my training plan options and apply for training today!


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I, Nick Occhipinti, strongly recommend seeing a physician prior to participation in any fitness program. You should be in good physical health and condition before participating in exercise. nickocc.com and Nick Occhipinti are not medical providers and the information provided on this site is in no way intended to treat, prevent, or diagnose any disease or ailment. You, the reader, should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in any exercise or exercise program from this site, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Nick Occhipinti from any and all claims or causes of action, known or unknown, arising out of Nick Occhipinti.