What's up, guys? Jake Hutton from Fitness Culture. Today we're gonna be going over
a lower body warm up routine from the Fitness Culture app. A big piece of
feedback that we get from our members is that they really like our warmups.
They're a little bit different than probably the way most people warm up
and so we wanted to give you guys some ideas so you can incorporate some of
these things into your warm up. So let's get going. So there's a few different
things that we like to try to focus on on our warm ups. We usually start with
some core activation to get our core firing for the day. After that, the next
thing we're gonna think about, we focus a lot on the hips to try to increase
range of motion and make sure your hips are warmed up for the day, we're gonna
try to do some glute activation, we're gonna fire up our groin, and then we're
gonna finish the warm up with some central nervous system activation,
just get your body fired up and ready to lift for the day. All right guys, so the first
movement we're gonna be showing you is a plank, and we're gonna add a leg slide
to it just to kind of warm up our hips a little bit better, and planks are boring
so it just gives us kind of a rep range to hit, and then we'll just move on.
So what we're gonna be doing is 15 plank slides each leg, just going to get in a
good solid plank, squeeze your glutes, and then from there you're just gonna bring
the leg with the slider all the way out as high as you can.
So depending on how mobile you are, obviously the further your leg's gonna
get up. And the goal here is to stay in a good plank the entire time and just do
15 on each side. Next warm up we have today is gonna be the bulldog circuit.
So it's just a series of movements that's basically going to get your glutes firing
and really open up your range of motion in your hips. So the goal here, you're not
gonna go through it fast, you're gonna try to keep your hips square to the
ground as much as you can, obviously it's not gonna be perfect. Here's
gonna be the first movement. The first movement is gonna be your standard fire
hydrant where you come straight out to the side, but the goal here is once you
hit in range try to push further before you come back down. So really challenge
yourself after you feel like you've hit that end range to push further, there you
go, good job. The next movement you're gonna kick back and then from there
try to keep your hips square as possible, drive that knee as high up to
your armpit as possible, there you go, and then back down. So really try to bring it
all the way to your armpit. Keep it high, bring it all the
way up, there you go, then back down. Usually the way that we go, just so you
know, we'll go back and forth, so five of one movement on one leg and then we'll
switch to the other leg. So the next movement is gonna be the
opposite of that. So we're gonna pull up to the armpit,
come up, and then we're gonna push back all the way out,
then come down. The very last movement is gonna be straight out to the side.
This is probably the most challenging if you're not very flexible. You're gonna
keep your legs as straight as possible, and then from there just lift it as high as
you can. Spend some time up there, let's go,
there you go, nice job. So really, that's the thing you're gonna
notice with a lot of your athletes, that they're gonna cut it short and just try
to get through it quickly, but if you really spend some time like Brody just
did, he increased it by six more inches on that second one. When I said spend
some time up there and he increased his range of motion a lot. So that's what
we're looking for here, it's gonna get your glutes
burning, they're gonna be on fire, but also just increase range of motion in
that hip capsule. Now that we've warmed up the hips and
glutes a little bit, we're gonna start working on hip flexion and hip extension.
So my favorite one for this by far is gonna be reverse lunge with the slider.
The goal here, to make sure that you're getting good hip extension on this back
leg, is try to flex your quad and keep this leg as straight as possible.
It's gonna bend a little bit, but the goal is to keep it as straight as you can.
From there what we're gonna do is just try to keep most of your weight on this front
leg, the back leg is kind of a guide, and you're just letting it slide out and
you're gonna come drop down into a lunge, a nice deep lunge, as deep as you can get.
And then once you get to the bottom you're gonna straighten your arms and
then reach up as high as possible, and you're really gonna feel it open up that
down hip right here. And if you're not feeling at a ton, I mean obviously if
you're more flexible than Brody you might sink down deeper, but the next
thing that you can do is narrow your grip, and that's going to create more
tension basically in your side right here, and then you'll have more tension
in your hip. So this one's great because, like I said, you're gonna be working
extension on that down leg and then flexion and so we're getting both of
those in this one warm up movement, and also in real time we're not gonna spend
a ton of time down there, he's gonna come down and then reach up and then come
back up. On those couple reps that Brody just did is that he was letting his
weight really slide back into that lunge. It's gonna be really hard to get up out
of the lunge there, so you really want to put that weight, it's fine to let your
knee, like sink into your knee, there you go, good, let your knee come over your toe
a little bit if you want to, but then your weight will be up on this front
foot and then it's gonna be a lot easier to push out of the bottom. See how much
easier that was? Look at you, man, yeah. All right guys, the next one we're gonna do
is we're gonna warm up our groin a little bit. This one's probably my favorite
groin warm up because it's so easy to grab the sliders and do it. It's very
challenging though, so Brody's gonna be doing it with a broomstick because he's a stud,
but I'd start off holding the rack because
it's a lot more stable and less chance of you sliding into the splits and
hurting yourself. All right, so you're gonna want to start off, you're gonna put
both your feet on the sliders, make sure your heels are on the sliders because it's
gonna slide a little bit easier that way, and I would just start by going out a
little bit and coming back. Kind of feel it. You're gonna want to use the
stick obviously to pull yourself back in, and you can kind of guide how much
resistance you're giving yourself. All right, the last movement we're gonna do
to finish our warm up today is gonna be a broomstick jump. So on this one,
basically it's a vertical jump with a broomstick on your back. So you're gonna
go into a deep squat explode up as high as you can and then go right back into it.
We're going to do five jumps, we're just trying to fire up our central nervous
system right here. It's gonna look like this. So the biggest thing to focus on here,
anytime you're jumping, is to make sure that your landing mechanics are
really good. So if you're coming down and landing like this you're probably
not gonna want to go into that second jump directly, meaning
you'll jump, land, and then squat back down, jump, land, until you get good tracking
mechanics with your knees. You don't want to be pushing from that position out of the
bottom of your jump. All right guys, I hope you enjoyed that warm up and it gives you
some ideas on some things you can incorporate into your training. If you
want to click a link in the description we're going to lay out a
bunch of different warm ups that we use in the Fitness Culture app that you can
use in your training moving forward. If you like this content please give me a
comment on what you want me to cover next, and please subscribe to our channel. Thank you.