Quote (rlebar @ Mar 22 2015 02:06pm)
doing a proper warmup before you get into the meat of your workout is important in preventing injury. A lot of people get away with not warming up when they're younger, but the older you get the more you'll realize how important it is
As for me, I always do dynamic stretching and warm up the muscles and joints that will be worked that day. I also spend 6:30-7 minutes on the rowing machine as part of my workout. I row a mile. It gets the blood flowing
Post workout I do static stretching. I do a full body stretch after it's all said and done as my cooldown. I've been slacking lately and not stretching as much as I usually do tho
Basically this... I either row or do jump roping for like 10-20 mins depending..
Work on mobility, do some light weight exercises, then lift..
Lets say I'm doing power cleans..
10-15 mins 30 seconds on, 30 seconds off jump roping
2-3 mins working on my wrists getting them warmed up and ready to catch the bar in a front rack position
2-3 mins working on triceps, lats, shoulders, while using a band for distraction so i can properly get into the front rack position
4-5 mins working on externally rotating my hips (using a band for distraction) and keeping my ankles in a stable and neutral position
then id do like
3 reps every minute on the minute with like 135 for like 5-8 mins
at this point id feel comfortable going up to like 185 -> 205 -> 225 -> etc..
i basically do this for whatever i'm working out, just switch a few of the "stretches" and the warm up exercises..
takes like maybe 20-30 mins depending... but is well worth it imo..