Here's part of my lower body warm-up sequence.
I could get technical and go into the specifics on movement patterns, activation, stabilization and mobility - but instead I’ll just say this: a warm-up should flow.
Instead of warming up with single isolated exercises, by doing sequences of strategic exercises it helps prepare the body better to perform. After all, human movement is flow. Bonus, sequences are also time efficient.
Prepare with flow, move with flow!
Time to dish out some#bootyforthought with some of MY fundamentals for how I train hams and glutes.
Key being these are my PERSONAL philosophies and practices that have been developed over time from both experience and knowledge. I've spent a lot of time in the trenches and in lecture halls, and have had the ability to work with some amazing mentors over the years. The way that I program, and thus my training is tailored for MY body, MY goals and MY health.
Lower body training has always been my favourite, as nothing is as comforting as a good hard leg workout. Seriously my mantra used to be "when life gives you lemons, train legs." And so I did, trying old school bodybuilding plans and powerlifting phases, along with just about every program that made theoretical and logical sense to me. Over the years I've come to see a good workout like a well written story - there is a beginning, a middle (with a 'climax' at some point) that then should flow into the end. These 3 elements are always there, they are a constant but how each are programmed depends on many different variables.
There could be a slow start with a lot of activation exercises and warm-up sets, maybe the climax occurs early in the middle with an epic set of pyramid squats or a few pre-fatigue sets, and then to end there could be a grand finale or "finisher" that will leave a lasting impression. Just like in a good story there are different characters or key concepts that are incorporated throughout the workout - such as the way a set is executed (ie. intensity, timing, tension, weight, ROM) or the order that the exercises are done (ie. exercise sequencing or pairing based off a specific goal).
Make no mistake, these are NOT random, there is always intention and rationale for where they are used, how they are used and why they are used.
