Most of the workouts in this book are intended as standalone workouts. However, to stay injury-free and moving forward on your strength-building journey, you must make the time for 2–3 mobility exercises before each workout, to warm up properly and activate the proper muscles.
The following routines are examples that can serve as targeted mobility warm-ups and can also work as recovery workouts between intense weeks of training.
Do 2–3 sets of 10–15 reps of each exercise, looking to do enough to loosen up your body. Pay attention to the messages your body is sending you.
LOWER BODY MOBILITY WARM-UP
Single Leg Glute Bridge
Active Kneeling Hip/Quad Stretch
Active Lateral Lunge Stretch
UPPER BODY MOBILITY WARM-UP
Downward Dog Push-Ups
Band Pull-Aparts
Medicine Ball Thoracic Extension
FULL BODY MOBILITY WARM-UP #1
Dumbbell “T” Raise
Walking Lunge with Rotations
Physioball Leg Curl
FULL BODY MOBILITY WARM-UP #2
Dumbbell “T” Balance
PVC or Barbell Overhead Squat
Lunging Yoga Rotations
FULL BODY MOBILITY WARM-UP #3
Active 90/90 Hamstring Stretch
Quad Thoracic Rotations
Overhead Walking Lunge