We have discussed the importance of warming up many times here on Diesel.
and this is only a couple of the cool videos on my Youtube: TheDieselCrew
Why is a Good Warm-up Important?
With all this attention to warming up, do you think it might be an important component of a good workout?
For years I went into the gym, put plates on the bar and started hitting reps. Years later I couldn’t jump, I couldn’t squat full range and both shoulders felt horrible.
Over the last two years, both Joe Defranco and I have been really focusing on the warm-up, activation exercises and mobility. It is now a staple in all of our programs. That is the truth. It is that important.
Today I can honestly say I am more mobile, agile and hostile. I can jump again, squat again and hit any exercise I want to hit. Working out is supposed to get you stronger and more explosive. It isn’t supposed to make you less flexible, hurt your joints and injure you.
If you make the warm-up a focus in your workout, you will be rewarded immediately AND be able to lift virtually injury free for as many years as you want.
I recently got a note from Shawn Phillip’s who got a copy of AMPED. He let me know that he really liked the program and has been using it for his workouts. I decided to do a special new warm-up routine and name it the Shawn Phillip’s Warm-up Routine.
There are over 90 exercises in AMPED and literally 100’s of different warm-up routines you can create for any sport, any workout or any program. These are just a small few that I’ve demonstrated! Now if you use AMPED along with AMD (complete muscle building / strength training system) you’ll not only have all the warm-ups you need, you ‘ll have 16 weeks of killer workouts AND you learn how to create your own routines!
“Joe and Jim have done the unthinkable<they’ve made warming up seem cool.
The Amped book and DVD are a must-have for people who want to be strong and
injury-free throughout their training careers. Every move and technique
you’d ever need is in here, along with plenty of sample routines so you
never get bored. I can’t wait to “Bitch Slap My CNS” next workout!”
-Sean Hyson, C.S.C.S., fitness editor for Men’s Fitness magazine
Shawn Phillip’s AMPED Warm-up Routine
20 Awesome Warm-up Exercises
PRINT THIS OUT AND TAKE WITH YOU TO THE GYM
Shawn Phillips, 10 minute AMPED Warm-up Routine
Jumping Jacks, 20 reps
Seal Jumps with Leg Switches, 20 reps
Full Body Circles, 5 each way
Arm Circles, 10 reps each arm, forward and back
Elbows Circles, 10 each arm, forward and back
Wrist Circles, 10 reps
Shoulder Twists, 5 reps each way
Bodyweight Squats, 8 reps
Squat to Stand, 8 reps
Push-up Plus (Level 1), 8 reps
Push-up Plus (Level 2), 8 reps
Push-up Plus (Level 3), 8 reps
Push-up Plus (Level 4), 5 reps each arm
Cobra, 5 reps
Striders, 5 reps each leg
Striders with Rotation, 3 reps each side
Hamstring Stretch / Hip Flexor Stretch, 3 reps each side
Band Pull Aparts, 10 reps
Band Dislocates, 5 reps
Backward Rolls into Hamstring Stretch, 5 reps
Backward Rolls into Glute Stretch, 5 reps each arm
Squat to Forward Lunges, 3 reps each leg
Standing Glute Stretch, 5 reps each leg
Cradle Walks, 5 reps each leg