Warming up is not a major consideration to most recreational gym-goers. Some people believe a few jumping jacks or a quick jog is all it takes to get ready for the session. They feel that doing a warm up is a waste of time, especially when training time is limited.
Nothing could be further from the truth.
A proper warm up is one of the most important parts of a good training session; it acts as a movement preparation, injury prevention, pre-hab, rehab and as nervous system training. It mobilizes the joints, engages the muscles and activates the nervous system. A good warm up not only lowers the risk of injury during the session, it injury-proofs the body long term and significantly improves performance. The more advanced the athlete becomes, the more important a warm up becomes. This is because each training session is intense and stressful physically, mentally and even emotionally and the movements become more complex. Without a proper warm up, athletes just will not be able to achieve the level of intensity necessary or will get injured.
Here is a basic leg warm up we use with new Train P3 athletes at our private and semi private sessions. The first part of the warm up focuses on hip and ankle mobilization, and the second part focuses on activating the muscles engaged in squats, lunges, or deadlifts.
Perform 5-10 repetitions of each exercise. Spend more time in tighter areas and do more reps on weaker side or patterns that are most difficult. All soft tissue work like foam rolling should be done before the movement warm up starts.