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View Full Version : Good Warmup routine


Brian Lawyer
12-02-2008, 06:42 PM
I really like this warmup routine or some derivative of it, http://www.coreperformance.com/movement/workouts/A_Better_Warm-up.html. (WFS)

It takes about ten minutes and I usually feel ready to workout afterwards. Usually after doing that routine I'll go into some more specific movement warm-ups depending on what exercises I plan to perform.

Allen Yeh
12-03-2008, 07:05 AM
Talk about underrated! I've liked Mark Vestergen's stuff for a long time. He was the original person that had me doing movement prep stuff years ago. His books are great and has all those free videos online that were great because I realized I was doing a few of the exercises wrong after watching the videos. Some coaches here and there will give Mark kudos, but it just doesn't seem like he's that well known.

Gant Grimes
12-03-2008, 07:15 AM
+1 for Mark. He gets overlooked a lot, possibly because of his affinity for Swiss balls, but he's done a lot to restore motion and flexibility to stoved up people. I was one of them.

Brian Lawyer
12-03-2008, 07:43 AM
Mark's strength is definitly in those movement prep routines. For those who aren't familiar, those exercises should be done back to back with no rest in between which makes for a nice 5-10 minute warmup routine. The only thing that routine above is lacking is some shoulder warmups. They have a YTWL routine I do sometime and/or shoulder dislocates.

I think Mark get's overlooked due to his poor strength programs. As I noted above, his strength is in those movement prep routines and he also has a lot of what are called prehab exercises. I followed the core performance program religously for about a year and made zero strength gains. The staple exercises are things like split dumbell curls (one leg elevated on a bench while curling), one legged RDL's, one leg one arm rows, lunges, and a crap load of various cable chopping and lifting.

The strength routine was good for my overall well-being as far as I felt good and wasn't too sore after working out and helped a lot of my lower back and postural issues. But didn't do squat for adding to my PR's for Squat, deadlifts, presses, OLY lifts, etc.

Allen Yeh
12-03-2008, 08:15 AM
http://www.coreperformance.com/play_better/golf/Fix_Your_Shoulders.html

I've used this shoulder prehab stuff in the past.

Brian Lawyer
12-03-2008, 08:32 AM
http://www.coreperformance.com/play_better/golf/Fix_Your_Shoulders.html

I've used this shoulder prehab stuff in the past.

Thanks Allen, That shoulder routine coupled with my above routine would make for a nice 15 minute warmup. I wish that routine one had the direct links to the videos like the other. I'll have to look up "Shoulder External Rotation- 30degrees Abduction" and "Sidelying Shoulder Internal Rotation". But that routine has the YTW I talked about. I noticed they eliminated the L's. I never liked the L's. The movement pattern didn't feel right to me.

Allen Yeh
12-03-2008, 08:36 AM
His newer stuff will invalidate some older stuff like any coach. I recall in his first book he had people doing scorpions as part of the movement prep, it's not in any of the later books or his later articles.

Brian Lawyer
12-03-2008, 08:39 AM
possibly because of his affinity for Swiss balls,

Some of his Swiss ball progressions are crappin hard. As noted above, didn't to squat to add to my PR's for Squat, snatch, press, etc. But really helped me with overall proprioception, balance, and stability. I am sure I'd be banned from Burgener's gym in a heart beat if I tried to break out the swiss ball though.

Brian Lawyer
12-03-2008, 08:43 AM
His newer stuff will invalidate some older stuff like any coach. I recall in his first book he had people doing scorpions as part of the movement prep, it's not in any of the later books or his later articles.

There was a post on the CP forum about how they did away with scorpions because if not done correctly it was prone to causing injuries or something.

The Core Performance forum used to be really good for information because you would always get an Atheletes Performance Specialist who would respond to all post much like Greg Everett does here. But the forum has really digressed in the last several months. AP specialist don't respond anymore and all you get is some BS advice from the couple of random guys that are always on there.

Oh and I forgot to mention, there are some jokers on the CP forum that are always pushing this vibration technology thing. It's so annoying.

Brian Lawyer
12-03-2008, 09:05 AM
Here's a theoretical question. Do we need to change up our warmup routines and if so how often?

There is the principal of confusion when it comes to working out which is definitly one of Cross fits strengths. The need to change up your sets, reps, exercises, etc. to keep your body in shock. What if you have a good 15 minute warm-up routine. Can this same routine be done indefinitly or does it need to be updated periodically as well.

Allen Yeh
12-03-2008, 09:12 AM
Here's a theoretical question. Do we need to change up our warmup routines and if so how often?

There is the principal of confusion when it comes to working out which is definitly one of Cross fits strengths. The need to change up your sets, reps, exercises, etc. to keep your body in shock. What if you have a good 15 minute warm-up routine. Can this same routine be done indefinitly or does it need to be updated periodically as well.

I guess I do this anyway because after a few months I'll get bored doing the same thing day in and day out. Currently I'm switching between 2 different routines at the moment for warmups on lifting days, on non lifting days I'll just do whatever feels needs work that day.

I think a good way to change things up would be to vary the reps and/or do different variations of the same exercise i.e. inverted hamstrings backwards this week, inplace next week and then forward the week after...etc

Matt Edwards
12-03-2008, 09:32 AM
The purpose of a warm-up is just that, to warm-up. So I believe as long as you found something you like that sufficiently warms you up, there really isn't a need in changing it.