Your grade school P.E. teacher told you: warm up to prevent injuries. He was right. But there's more to it than that. An effective pre-workout routine helps to prime the body by:
● Waking up and preparing the neuromuscular system
● Increasing synovial fluid throughout the joints of the body
● Introducing motor control patterns to facilitate the execution of progressively more complex exercises
● Improving the compliance of soft tissue
Here, TRX Head of Human Performance Chris Frankel describes some pre-workout exercises you can do to prepare the body for movement.
TRX programs are built on a foundation of core stability. The following technique will help you engage the deep muscles of your abdomen and the supporting muscles of your spine, creating bracing and stabilizing effects for your lumbar spine:
Layer on Mobility
Building from the ground up, begin to layer on mobility. Squats and forward lunges are both excellent exercises to incorporate into a pre-workout routine as they:
Complete a set of progressively deeper squats for 30 seconds followed by 60 seconds of lunges with alternating feet.
Introduce movements for the upper body that focus on shoulder and t-spine mobility.
Put It All Together
Warming up is too often neglected by athletes pressed to fit workouts into their busy schedules. This common mistake can reduce the effectiveness of the workout to follow (after all, better flexibility = better fitness), so be sure to implement an effective pre-workout routine with all of your clients and athletes.
You can perform the above movements with the TRX Suspension Trainer to add a higher level of pre-activation. If you’re looking for more TRX exercises to incorporate into your warm up, check out our TRX Essentials: Flexibility DVD or check our our Flexibility and Mobility training page.
As TRX Head of Human Performance, Chris Frankel draws from over 25 years of experience as a strength and conditioning coach. He earned an MS in Exercise Physiology from the University of New Mexico, where he is currently completing his doctorate in Exercise Science. Before taking the position of Director of Programming at Fitness Anywhere, Chris was an instructor in the Department of Health, Exercise and Sport Sciences at the University of New Mexico.