Have you ever wondered if your body is warmed up and ready to go before a high intensity, crossfit style workout?

Our team specializes in Sports Specific Training and put together this list of exercises to incorporate into your routine prior to a workout. 

These exercises are good for high intensity workouts like crossfit because they prep the postural and dynamic stabilizers, and encourage joint mobility in order to maximize quality of movement patterns commonly included in these style workouts. 

Thoracic Rotation

Begin on all fours. Place one hand on the back of your neck. Slowly rotate your trunk up and back on the same side as your bent arm. Pause briefly, then return to the starting position and repeat. Try to maintain a gentle chin tuck during this exercise. Avoid arching your low back as you rotate your trunk.

Ankle Dorsiflexion Mobilization

Place band in front of ankle joint line with moderate resistance. Bring knee toward toes while maintaining heel contact with the ground. Hold 5 Sec, repeat.

Single Leg Glute Bridge

Begin lying on your back with your knees bent, feet on the floor, and your elbows resting on the ground with your hands in fists on your hips, thumbs pointing up. Tighten your abdominals and slowly lift your hips off the floor into a bridge position. Hold this position and straighten one leg, then bring it back down and repeat with your other leg. Make sure to maintain your balance during the exercise and do not let your hips rotate to either side as you lift your legs. Use your thumbs to monitor the movement of your hips.

Prone Shoulder Press

Lying face down, reach arms straight out overhead, then bring elbows in towards the hips. Hold each position for 2 seconds.

Dynamic Hamstring Stretch/Quad Prep

Begin by lying on your back with your knees bent and feet resting on the floor. Lift one leg to a 90 degree angle, grabbing it with both hands on your thigh, then slowly straighten your knee as far as possible. Bring it back down to 90 then repeat. Make sure not to arch your low back during the exercise. (band optional)

We recommend comprehensive static stretching post-workout. Post coming about this soon!