05/16/2020
We all know warming up is an important part of any athletic endeavor, but do you know why? Or how to do it properly? 🤔
➡️ Why: Warming up has been shown to prepare athletes (yes this includes the average gym-goer) both physically and mentally for what they're about to do and helps to prevent injuries and enhance performance. 🏋🏻♀️
➡️ How: In order to physically prepare for a training session, remember to RAMP.
Raise: increase body temperature, blood flow, and heart rate. 💓 I like to do dynamic range of motion exercises including a quick yoga flow, runners kicks, and some dynamic stretches to get everything loosened up.
Activate and Mobilize: activate muscles that will be used and mobilize key joints. This is where I like to do some bodyweight movements and band work. For a bench workout I might do banded facepulls, banded lat pulldowns, and some shoulder mobility drills. 💪🏼For squats I do bodyweight squats and banded side steps. What you do during this phase will be dependent upon the workout you're doing and your specific goals and weaknesses.
Potentiate: prime the main movement of the workout and increase intensity. This is where the workout gets more specific. At this point I start using an empty bar to squat, bench, or deadlift and gradually increase the weight on the bar until I'm at my top weight for the day. 💯
A good warmup using the RAMP protocol will not only prepare you physically and mentally for your training session but it will also reduce your risk of injury and may even lead to better performance during your workout! 💪🏼🔥
