Do This Before EVERY Workout (FAST WARMUP ROUTINE)
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- Опубліковано 20 вер 2024
- If you are looking for a pre workout warmup routine, then you are going to want to do these stretches before every workout to feel amazing. In this video, I am going to show you a quick total body stretch routine that you can do prior to your workout or on its own that will help you to feel amazing.
Pre-Workout Stretch Routine - athleanx.com/x/...
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This routine should only take around 5 minutes or so as you don’t want to be spending too much time on your workout warmup. This means that you should be doing anywhere between 5 and 10 repetitions for each movement (on each side, where applicable), depending on your readiness.
The first pre-workout stretch up is the lunge and reach. This will have you moving dynamically to prime not just your lower body, but your back as well. With this move, you will not only be getting a stretch on the hip flexors, but on the quadratus lumborum as well. Often this muscle gets ignored and when it isn’t addressed properly, can lead to lower back pain. Another benefit of this stretch is getting the knees past the toes, which is part of good squat mechanics when we get under the bar.
Next, we have thread the needles. From the previous lunge position, you can move right into this one. Here you are going to want to press your elbow into your knee and drive it outwards while reaching through with the opposite arm and rotating to get the arm up high. This will again target the hip flexors, but the adductors of the leg and thoracic rotation as well.
One thing that we don’t get often enough is shoulder extension. With the shoulder rocks, you will be able to get into shoulder extension by having your arms posted behind you, like you see me doing in the video. Simply rock back and forth while keeping your chest up and out. If you want to get more out of this stretch, simply lift your butt up higher, getting good glute activation, and rock back and forth from this position.
Then, we have something I call the NSFW stretch. Keep your heels as close together as possible, then drive yourself back aiming to get your butt onto your heels. This dynamic stretch will promote hip external rotation as you sink back and down onto your heels while also getting a good stretch on the groin and adductors. Not only that, but you will be putting your shoulders into flexion with your arms overhead on the ground.
We don’t often stretch our abs, but that’s what we will be doing with the next preworkout stretch, the cobra pressup. This will be a good ab stretch while also being a good hip flexor stretch. If you can get your arms completely straight due to tightness or mobility limitations, don’t worry, just go as far as you can comfortably and holding for a few seconds before returning your chest to the ground.
From here, lay completely flat on the ground with your arms behind your back. From here, lift your thighs and chest off the ground and then rotate your arms up over your head, pointing your thumbs together. In this same lifted position, rotate the arms back down to their starting position behind your back and then lay flat to give yourself a reprieve. This will work on shoulder mobility while also activating the glutes and lower back, which can often be weak points in our training.
The next pre-workout stretch is called toe taps. From a downward dog position, you simply reach back and touch your toes with one arm at a time. Again, we are getting some should flexion here with the arm that’s posted on the ground. However, we are also getting some hamstring stretch, calf stretch, and low back stretch from this move.
One of the most dynamic leg movements you can do is a simple leg swing. Done in two ways, you will be activating your glutes, external rotators, internal rotators, and hip flexors with each dynamic leg swing. You will be swinging your legs side-to-side, while facing the wall, and front-to-back while bracing against the wall from the side.
The last stretch for this pre-workout stretching routine to feel amazing is the door opener. Standing against the wall, internally rotate your hip and touch your toe to the ground. Then raise your leg with a 90 degree bend in the knee and externally rotate your hip and drive your toe back behind you. This will also activate the glutes, an often dormant muscle.
If you are looking for a complete workout routine and meal plan to compliment your flexibility and mobility routine, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.
For more home stretching routines and the best stretches for your hips, back and shoulders subscribe to our channel here on youtube via the link above and remember to turn on your notifications so you never miss a new video when it’s published.
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Jeff, please make the shirt you are wearing in this video available for purchase. Thank you.
For the last 7 years, every time I start to have a problem, this guy makes a video that fixes it. It’s incredible but follow Jeff’s advice and say goodbye to injury’s and even minor nuisances. He’s never failed me and even helped people I know that don’t even watch his channel because I’ve sent them a few of his videos.
He sees you when your working, on your rest days too.
Knows just how your hurting, and tells you what to do!
5-10 reps each side. 5 mins.
0:20 Lunge & Reach (Hip Flexors, QL)
1:45 Thread the Needle (Hip Adductors, Thoracic Rotation)
2:55 Shoulder Rock + Reverse Tabletop (Shoulder/Hip Extension)
4:00 NSFW (Shoulder Flexion, Hip Adductors / External Rotators)
5:05 Cobra Pressup (Abs)
6:05 Angel and Devil (Whole Back, Glute/Ham)
7:05 Toe Tap (Shoulder Flexion, Calves/Ham)
8:40 Side-Side Leg Swing (Hip Adduction/Abduction, Hip Internal/External Rotation)
9:50 Front-Back Leg Swing (Hip Flexion/Extension)
10:30 Door Opener (Hip Flexion/Extension/Adduction/Abduction, Hip Internal/External Rotation)
Thank you!
Thanks!
It's great to see a stretch video! Learned a lot. I'm one of only a couple of men at my gym who stretch. More women do so. Me? An old fart who has wised up over the years and figured out stretching does make a huge difference in preventing injuries.
Been experimenting with pre-workout stretching lately. Perfect timing, Jeff. Perfect timing.
Wow love this. I'm 67 and been doing some dynamic stretches for years but was in a rut ! These are awesome and really get the whole body. Fabulous . Thank you Jeff!
More stretch routines please. Especially for people who suffer from chronic back/Lumbar issues.
AthleanYoga😂. Keep it up Jeff.
My man I needed this video like 3 years ago. Will be doing this after I restart the gym next year.
My Gym is being renovated.
1. Lunge, arm up side stretch
2. Grounded lunge arm open close
3. Table shoulder rock
4. Nsfw child’s pose hip stretch
5. Snake looking pose
6. Superman angels and devils
7. Downward dog Toe tap
8. Side to side rotation leg swings
9. Front to back leg swings
10. Side to side toe stab
5 minimum 10 max
#4 lol
"Grounded lunge arm open close"
Bruh, you name stuff like Japanese anime attacks
3:45 you’ll never catch me doing that in public lol
Do it at home before u go to gym
Thanks Jeff. Your sharing of information has helped me reach a higher quality of life and health.
Was expecting Jesse to come in & make a joke on the NSFW stretch as payback for the forearm joke Jeff did to him lmaoo but all in all def gonna be trying this out next training sesh.
Whoa hi Jaxblade!
Brilliant, Jeff. This is a game-changer and quality of life-changer, particularly for those of us who are 65 plus. Yes, Jeff, we're active and in the audience too. We need your guidance and expertise with all aspects of mobility and strength training. It's all about injury avoidance with the correct form and choosing the best exercises. Please continue to be mindful of us in your large audience. Thank you.
I've been waiting for this video for 4 years! Hurraaaay!
Notification squad LFG
My stretch is the lighter warm up sets.I don't have time before gym during my lunch to stretch.But different strokes,different folks.
Such a vibe, love the energy here!
He’s great!
Wow, this warm-up routine is like a game-changer! Feeling loose and ready to crush any workout in just 5 minutes? Sign me up! 🙌💪
Jeff been doing some Yoga with Adriene
You are always a good reference and knowledgeable of what you’re talking about and I appreciate it. 🙏
Jeff. Thank you again for all your efforts and experience. Please keep up the great work 🙏
It’s good to see a warm up video things you can do before a workout. Hips and shoulders get stiff as a person ages thanks I watched the hole video.
Thank you Jeff, just finished my exercises 22:45 great timing
Great video. A video on Post Workout stretches would also be top!
Feels great! Link to the static daily routine to build mobility ?
Dynamic stretching and power yoga is extremely underrated in overall health.
the best video Jeff provided after years of waiting
Thanks Jeff, I appreciate all the info you put out for free.
Thanks for the video.
I’ve made sure to save it to my favourites. 👍🏾
Thanks for all the great videos!
Love you Jeff! Your hard work is appreciated!
Been waiting for a video like this. Thanks Jeff
That's my workout for the day.
Thank you Jeff, finally a warm up i enjoy and is helpful!
Warmup is necessary before any hard job. It gonna save you from many, many injuries and problems. I also want to add that warmup not only preparing muscles for training but also heart and blood going into training mode. My warmup looks a little different, but I target same groups of muscles Jeff showed in this video.
Perfectly explained
Thanks coach! This and the latest morning stretch routine are amazing. Getting looser and more agile everyday.
I requested more stretching content while back and I truly appreciate these.
This is my entire workout
Hi Jeff, great routine, as always.
Please make the same video for cool-down stretches.
Appreciate your work!
Been waiting so long for this video, finally, thank you 😂
Thank you very much Jeff!🎉
I love your streches videos, thank you !
Dude, thanks I feel amazing! Now to the gym.
wow, super useful, more sets like this one, please!
Świetny materiał. Będę tych ćwiczeń używał 👍
Can you please make a stretching video for GOLF. And/ exercise one pleaseeee
Yes more post workout stretch please
Jeff, this is really awesome. Thank you
Thank you Jeff 👍👍
Recently started doing the Spider-Man thoracic twist stretch, also called the world's greatest stretch it's been a game changer especially for leg days I can continuously do them week after week whereas before I'd always strain something
As far as I know, we shouldn't do static stretches before a workout, but after it. Instead, we should do dynamic exercises before a workout.
Great video! Could you do one that shows how to get up to your working weight?
Very enlightening
May you consider adding this to the portal? Would be awesome to access it before we do the workouts!
We need a video for post workout as well.
Jeff I know you have Xero, but you should make or incorporate a program to allow some equipment like a suspension system, pull up bar, etc.
Another great one Jeff
Thank you, this is very helpful
Best Man on YT 🖖
This one is being favorited
Thank you so much
You deserve so many more subs!
Juat started doing yoga via YT a week ago and all of these stretches are part of it. Now I know for sure it’s legit
Kindly make vido on nutrition high protein...??
Awsome video, maybe some lower back streches please?
Thanks Jeff, rolling in a big truck 18 wheeler leaves me limited ..dumbbells and bands..microwave and small dorm like fridge..any tips helps .. routines eating warming up ect.. thanks bro🎉🎉👋
Awesome! Ty so much 💪🏽🤙🏽
Jeff, what about McGill pull-ups technique video?
I don't know if this comment ever gets read by Jeff, but I'd love to see your video about the exercise addiction. Thanks.
1. Ofc we want more stretching routines, especially static ones that we can do in our bed.
2. The last stretch was more complicated than my whole workout.
HI JEFF! would love more strength training and HYTROPHY training…getting stronger every week! THANK YOU!!
He's got it all, just search the yt channel and type of exercises or body parts you want to work on. See also his website, which, towards the bottom of the page, is a long list of body parts and exercises for each, including short video presentations. Highly recommend!
Can we get a static stretch routine also?
awesome stretches; for me this is prob going to be a 10minute stretch session looks like
Tha video I needed thanks jeff
Dynamic stretches are much better than static
Dynamic before the workout, static for after the workout
NEW ALL OUT POSTURE PROGRAM??? THAT COVERS FLEXIBILITY & MOBILITY
dang. haven’t seen an athlean-x video since like 2019
Hi Jeff, I have an unrelated question. Do you have an opinion on trap bar farmers carry vs dumbbell? I only have a trap bar but I've seen on the internet trap bars are less effective.
very nice video, can i ask you for post workout stretch or routine
I’ve always been very flexible & had zero issues stretching. Now that I’ve started lifting & the older I get, I tend to get more sore & seems I need to stretch more than usual 😅
That's how you wash your butt when you don't have restroom in gym 😂 🤣
I heard stretching before working out can actually increase your chance to get hurt during workouts . Is that true?
Yes
To elaborate, you should do dynamic stretching instead of static stretching. Dynamic stretches is classified as movement based stretching like what he’s mostly doing
Dear Jeff. Recently I am having issues with my left shoulder. I had tore half of my AC joint abt an year ago and now it is healed but I have crunching while doing DB overhead press, not with barbell, and a slight pain while hanging on a bar overhanded. Since I found you earlier this year I have been doing your perfect TB workouts and training my rotator cuffs everyday, which has lessened the pain but it still hurts. What should I do?
If I workout first thing in the morning, am I better doing this stretch routine or your morning stretch routine that you mention at the end? Is there a way to link the two?
Jeff recently I've been working out and I've lost 6 kgs in 45 days and I'm gaining muscle. My issue is everytime I start losing weight for some reason my lower back hurts and also my love handles have this burning sensation. Is it normal or am I doing something wrong.
Damn. I usually just do 100 jumping jacks. I'll try stretching.
The warmup sets are the stretch, no need to do anything additional if you're doing a full range of motion.
Goat
I remember you saying in an older video to not stretch before working out. You should at some point during the day though.
It was most likely the tip to not do static stretches that will increase your range of motion and thus compromise your form on multi joint, heavy lifts
@@jjastrzeb maybe. Its hard to put into words exactly what he had said, bc its been some time since ive seen the video. But he had such good reasoning behind it i stopoed stretching before and i stretch with the weights by doing the pause method properly.
These are active/mobility movements which are good for warming up… not static stretches which you do after
@@SurfSeeker gotcha.
Do what is best for you.
JEFF! How come you don’t make a “CORE 4” like mini program that can be added on to any workout program & covers all of the postural inbalances! If you acknowledge that there are so many different imbalances (anterior pelvic tilt, knee Valgus, thoracic kyphosis, rounded shoulders Etc.) that add up to take so much time if incorporated all at once, why not just make 1 mini program that addresses all of these imbalances to not only fix, but also polish & maintain?? A program that’s organized In a way you know would be best organized to address all imbalances
Thoughts??
Pro tip: dynamic stretches are good prior to doing any sport. Static + dynamic also helps but dont do static stretches only
So I'm seeing a mix of yoga and Pilates.
Not that I'm doubting you, but i thought stretching before a workout would lead to hyperextention, or am i remembering wrong?
You said that we are in that posture sitting on our feet too often. I could not get into that position when I was a teenager, let alone in my seventies.
WE WANT MORE OF FLEXIBILITY & MOBILITY VIDEOS! MAYBE EVEN A PROGRAM???
Can these be used for cool down too?
Mostly lower body only?
Great
You should do a 2024 ab workout