No matter how you work out or where you are on your fitness journey — whether you're a weights room novice or a five-times-a-week home WOD warrior — we all share one common denominator in our training strategy: we all need to warm-up. This training non-negotiable is the foundation to any good workout and can be the vital difference between taking one step closer to your fitness goals or sustaining an injury that sends you two steps in the opposite direction.
Such is our commitment to our beloved members of the Men's Health SQUAD, MH Elite coach and Mr PMA himself, Faisal Abdalla, is on deck to walk you through a warm-up that's fit for any training level and will have you moving like a knife through butter. "It's three movements, of three rounds of 30 seconds consecutively," explains Abdalla. "Try to aim for high-quality movements and minimal rest, picking a nice pace. The idea is to target your lower back, your lats, and your shoulder joints; plus your hips and hamstrings and groin too."
As you progress through the warm-up, Abdalla explains, you'll show your hips and thoracic spine plenty of love before ramping up your heart rate and prepping your motor skills. "You'll switch on your fast-twitch muscle fibres and get your mind and body prepared," he says. With that in mind, watch Abdalla flow through the moves below and keep scrolling for your exclusive SQUAD coaching cues.
Child's Pose to Hip Opener
"Alternating between left foot and right foot, the idea is to target your lower-back, your lats and shoulder joint. Obviously, you'll get into hips, hamstrings and groin, too."
"Sitting in your deepest squat position, keep your chest high and rotate your arms up to the sky," Abdalla explains. "This will get into your hips and open them up; and will also work your thoracic spine and shoulder mobility with the rotation.
"A quick switch here, so imagine your feet on train tracks and go back-and-forth," Abdalla explains. "The idea here is to get your heart rate up, use those motor skills to work opposite arm to opposite leg; and to switch on those fast-twitch fibres."
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