The 10 Dynamic Warm-Up Exercises That No One Wants to Do

The 10 Dynamic Warm-Up Exercises That No One Wants to Do

Like all elite-level athletes and coaches, Gabe Snow is adamant about the importance of comprehensive warm-ups and active recovery days.

“When it comes to a warm-up, the basics — like jumping jacks and high knees — are fine, but if you want to truly optimize your performance and reduce the risk of injury, they need to be very dynamic and thorough,” he says.

Related: Recompose Your Body in 30 Days With Gabe Snow

If you’re following the 30-day RECOMP’D workout program on the Spartan FIT app with us, you’ll want to take note. According to Gabe, these are the two key things he focuses on:

Activation

When you’re using a muscle to perform an exercise, there are three phases of the movement: concentric, isometric, and eccentric. For example, dropping into the squat is eccentric, pausing at the bottom is isometric, and coming up out of the squat is concentric.

Related: How to Master the Five Primary Body Recomposition Program Movements

“A quality, dynamic warm-up, prepares the body to handle all three phases of the movement,” Gabe says. “Static stretches like a standing quad stretch, for example, have a place, but not in the warm-up."

The static stuff is more suited for post-workout. 

Mobility

Most — if not all — injuries happen when the body isn’t fully prepared for a movement, or it lacks the mobility needed to perform it safely, he says.

“I want people to be able to reach the full range of motion in their ball and socket joints before really pressing it in a workout,” he explains.

Related: This Man Completely Recomposed His Body In Just Months. Here's How.

The following are a series of Coach Gabe’s absolute go-to favorites for both warming up and active recovery days. If you’re following along with the 30-day RECOMP’D workout program, you’ll want to be using these regularly.

  • Perform 1 round of the following exercises for 30 seconds each on lower body workout days.
  • Perform 1 round of the following exercises for 30 seconds each on upper body workout days.
  • Perform 2 to 3 rounds of all of the exercises on active recovery or rest days.

Gabe Snow’s Perfect Upper Body Warm-Up

1. Side-Lying T-Spine Rotation

2. X Plank

3. Swimmers

4. Lateral Bear Crawl 

Gabe Snow’s Perfect Lower Body Warm-Up

1. 90s Stretch 

2. Side-Lying 90 With Hip Lift

3. Quadruped Straight-Leg Hip Abduction

4. Quadruped Hip Extension 

5. Half-Kneeling Hip Flexor Stretch 

6. 90s Transition

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