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Style: Bodyweight

Training with me also includes a beneficial and dynamic warmup. My friend Max asked for a good warmup before exercising. I put together some of my favorite warmup exercises that I do regularly before heavy lifting, boxing or any physical activity.

Many of these exercises I learned from my time with T3 Performance in Ohio. I was surrounded by great trainers and coaches that taught me many beneficial and corrective exercises.

Very grateful for their guidance and instruction in my young career. I have adapted many of their teachings into my training sessions and programs.

My recommendations for many of these exercises is to go for time, not reps. 10-20 seconds an exercise, each arm, each leg, etc.

This is a dynamic warmup meant to loosen your muscles up, increase your core temperature, get the blood flowing and help you have a better workout. The goal is to “ignite the fire” by turning on our proprioceptors throughout the body.

Exercises:
Long Arm Swings
benefits: increase range of motion for upper body

Trunk Twists
benefits: activation of spinal flexors and rotators.

Scarecrows
benefits: shoulder mobility and stability; increase of range of motion.

Squats
benefits: functional, increase mobility and balance.

Lunges
benefits: functional, increase hip flexor flexibility and helps activate the glutes.

Glute Bridges
benefits: activates hamstrings, glutes, lower back and abs.

Supine Leg Kicks
benefits: increase range of motion for lower body; improves hamstring flexibility

Supine Leg Overs
benefits: activation of torso; increase hip mobility
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I-Fly & T-Fly
benefits: improve shoulder health and range of motion in shoulders

Quadruped Bird Dog
benefits: activates core; improves core stability; enhances posture

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Send your questions to me at [email protected]