Thanks for this, Justina! Super helpful. I always warm up thoroughly for lower body days buuuut upper body gets some arm swings and that's about it. Gotta start changing that so I can have better workouts and fewer aches and pains 💪
Throwback to when I used to be a little (rhythmic) gymnast and our warmup was just running around, doing some rope jumping and then...wait for it...static stretching! 😎 Perfect, right? Just perfect! Thank you for this incredibly helpful (and honestly very interesting, too) video! I had a feeling I needed to step up my warmup game and now I know exactly how much I have to improve. Spoiler alert, it's...a lot. Hope you're having a great day! ❤
I am following a new program, I am lifting very heavy weight, and I was thinking what to do to prep my body! You are just at the exact right time talking about this… Like always “surprising to me each and every time” Thank you
Such great advice! Hate to admit it but I've only just now started warming up before strength training and doing movements that match what I'm working that day, but I still fall into static stretching mode. Sometimes i end up stretching my legs more on arm days than my arms. 😅 These were super helpful tips and will try the box jumps today in fact!
Great video about “greasing the groove” for the movement patterns you are about to perform. 👏 I’m sure you will appreciate the irony that, before I could get to your video (where you actually take the time to insert a technical correction in the edit), I had to endure an ad for bloody “weight loss” wall Pilates!😂
Question, if I train with the machines at the gym, could I just set the weight real low and do an explosive movement that way? Because I basically do 2 sets on a weight that I can move without issue and just do a bunch of reps and then increase the weight for my normal sets.
Thank you for this video!!! I have a couple questions: To prime system, you basically want to do the opposite of what your main workout will be. For example, for heavy lifting session, I will focus on explosive priming movements. And if doing Plyometrics workout, I should prime with heavy lifts. Do I have that right? If I have full body strength planned and I will do DL, bench press, and squat, should I do quick priming before each exercise rather than doing priming exercises back to back?
Yep that’s the basic concept! And if your workout is 3 main lifts, you could totally do some explosive work before each one! Personally I don’t program all of those in one session (unless they’re more a 5-6 RPE) because it’s just too much on my body.
@@JustinaErcole i’m trying to find my sweet spot. Lifting 3 days a week - used to alternate 2 lower and 1 upper one week, then 1 lower and 2 upper the next week and repeat the 4 week cycle. I’ve seen gains in upper, but not lower. Weird, I know. Trying 3 full body workouts now with 1 day cardio in between. 🤷🏻♀️
I usually try to mimic the movements I'll be doing with bodyweight or some bands, but it looks like fun to try some explosive movements here and there, specially since the program I'm following is lacking on those
I always kind of categorized my warm up into two parts. The first being literally to warm up your body (like brisk walking or dynamic stretching), then move into the movement prep, which is usually movement specific and slow, controlled, with light resistance. Using the methods you describe, would we still be including something to get the heart rate up and the muscles warm? I feel like everything I’ve ever been taught has said to ‘get the blood flowing’ first, so I want to make sure I’m not missing something here. Also, what are the benefits of using explosive or super heavy movement prep over the typical slow and light movement prep? Thanks, Justina!
The whole “blood flowing” thing gets misconstrued as cardio. As long as you’re doing specific movement prep, you’ll be fine. I talk all about it in the video I referenced about warm ups :)
Thanks for this, Justina! Super helpful. I always warm up thoroughly for lower body days buuuut upper body gets some arm swings and that's about it. Gotta start changing that so I can have better workouts and fewer aches and pains 💪
Yes! Even just some shoulder CARS and an arm bar would be great :)
Box jumps were my arch nemesis for awhile. Finally got used to them and now I love them!
Haha I definitely have a love hate relationship with them 😂
Throwback to when I used to be a little (rhythmic) gymnast and our warmup was just running around, doing some rope jumping and then...wait for it...static stretching! 😎 Perfect, right? Just perfect!
Thank you for this incredibly helpful (and honestly very interesting, too) video! I had a feeling I needed to step up my warmup game and now I know exactly how much I have to improve. Spoiler alert, it's...a lot.
Hope you're having a great day! ❤
You’re so welcome!
I am following a new program, I am lifting very heavy weight, and I was thinking what to do to prep my body! You are just at the exact right time talking about this… Like always “surprising to me each and every time”
Thank you
You're so welcome!
Such great advice! Hate to admit it but I've only just now started warming up before strength training and doing movements that match what I'm working that day, but I still fall into static stretching mode. Sometimes i end up stretching my legs more on arm days than my arms. 😅 These were super helpful tips and will try the box jumps today in fact!
So glad you found it helpful!
Great video about “greasing the groove” for the movement patterns you are about to perform. 👏
I’m sure you will appreciate the irony that, before I could get to your video (where you actually take the time to insert a technical correction in the edit), I had to endure an ad for bloody “weight loss” wall Pilates!😂
hahahha oh boy
Your content is always so helpful! I just did a workout today and needed a better warmup, thank you!
You're so welcome!
this is so interesting, i’m a pilates girly so not really the most relevant vid for me bc i don’t build my own workouts but i learned so much!
glad you learned something!
As I have gotten older I definitely need more of a warm up. Have a few TH-cam videos saved to accomplish the task.
Love that!
Question, if I train with the machines at the gym, could I just set the weight real low and do an explosive movement that way? Because I basically do 2 sets on a weight that I can move without issue and just do a bunch of reps and then increase the weight for my normal sets.
Absolutely!
Thank you for this video!!! I have a couple questions:
To prime system, you basically want to do the opposite of what your main workout will be. For example, for heavy lifting session, I will focus on explosive priming movements. And if doing Plyometrics workout, I should prime with heavy lifts. Do I have that right?
If I have full body strength planned and I will do DL, bench press, and squat, should
I do quick priming before each exercise rather than doing priming exercises back to back?
Yep that’s the basic concept!
And if your workout is 3 main lifts, you could totally do some explosive work before each one! Personally I don’t program all of those in one session (unless they’re more a 5-6 RPE) because it’s just too much on my body.
@@JustinaErcole i’m trying to find my sweet spot. Lifting 3 days a week - used to alternate 2 lower and 1 upper one week, then 1 lower and 2 upper the next week and repeat the 4 week cycle. I’ve seen gains in upper, but not lower. Weird, I know. Trying 3 full body workouts now with 1 day cardio in between. 🤷🏻♀️
I usually try to mimic the movements I'll be doing with bodyweight or some bands, but it looks like fun to try some explosive movements here and there, specially since the program I'm following is lacking on those
That’s a great tactic!
Is there an alternative for box jumps? I feel like ruining my knees might not enhance my squat workout?
Of course! Power squats, jump squats, power step ups - anything knee dominant that you can do explosively :)
Thanks! I like jump squats, but I’ve bloodied my shins one too many times trying to do a box jump.😂
Hey Justina! Thank you for this! I have a question: what kind of warm-up do you recommend for at-home bodyweight cardio sessions?
The same thing I recommend for strength work! I have a whole video about designing warm ups :)
@@JustinaErcole thank you!
hi there just wondering if you have exercise calenders
I have a ton of 4 week programs on my website and a free 8 week program on Boostcamp (linked in the description of this video)!
I always kind of categorized my warm up into two parts. The first being literally to warm up your body (like brisk walking or dynamic stretching), then move into the movement prep, which is usually movement specific and slow, controlled, with light resistance. Using the methods you describe, would we still be including something to get the heart rate up and the muscles warm? I feel like everything I’ve ever been taught has said to ‘get the blood flowing’ first, so I want to make sure I’m not missing something here. Also, what are the benefits of using explosive or super heavy movement prep over the typical slow and light movement prep? Thanks, Justina!
The whole “blood flowing” thing gets misconstrued as cardio. As long as you’re doing specific movement prep, you’ll be fine. I talk all about it in the video I referenced about warm ups :)
Oh and to answer your second question! They’re simply two different tactics.
Thanks for putting this together! I’m so bad with putting together warm ups lol
You're so welcome!