Speer recently posted the series on Instagram and wrote that hes been using the moves as part of his pre-workout warmup. He cites that theyre a great way to wake up your core through anti-rotation, while also opening up the often-tight thoracic spine and hips. Youll promote stability through your shoulders to reduce the risk of injury on certain movements, too.
This 3-Move Activation Warmup Will Improve Your Workouts
Activation and mobility drills generally arent the sexiest part of your gym routine. But these three maneuvers from Andy Speer, C.S.C.S. , MHs 2014 Next Top Trainer winner, just might be smart enough to get you excited to get moving.
This Is Your Next Favorite Workout Warmup
You won't be able to just sleepwalk through the warmup, either. "Surprisingly tough by the end of the set, this sneaky fox will wake you up," he writes.
To take on the activation and mobility series, you'll need some space to spread out and a weight for the first move (Speer uses a kettlebell, but anything will work). Try it out before hitting your regular dynamic warmup for a better quality workout.
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1. 3-Position Kettlebell Deadbug
Do 10 alternating kickouts in eachposition.
- Keep your low back in contact with the floor at all times. If your low back start to leave the ground, cut your set there.
- Maintain a controlled tempo and floor contact with your lower back. Grip the weight and slightly protract your shoulder.
2. Adductor Rock to Thoracic Rotation Do 10 rocks and 5 rotations, repeating 5 times in each direction.
- Maintain a long spine, making sure not to bend or round your back when sitting back into each rock.
- Think about rotating your rib cage by driving your base arm down into the floor.
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3. Bird Dog to Hip CARs
Do 8 bird dogs, then 8 hip CARs per side, repeating 4 times.
- Focus on accessing your full range of motion throughout both parts of the exercise.
- Keep your torso stationary throughout; brace your core as tight as possible while taking deep, slow breaths.
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