0

Your Cart is Empty

You Need to Warm Up Better: Mobilizations and Activations

July 23, 2015 2 min read

In my last blog I wrote about the importance of good warm ups that should come before good workouts -- which I hardly ever see anyone doing. It's a big mistake to jump into a hardcore workout without adequately preparing your body. You risk injury and you won't be getting the most out of you workouts. 

I know when you're ready to go beast-mode the last thing you wanna do is spend up to 20 minutes prepping. But do it anyway. All my personal training clients know they have to, and I most certainly do.

To recap, a good warm up should constitute the following:

1. Foam rolling. To loosen muscles, fascia, increase blood-flow and establish that all important mind-muscle connection. Take 5 to 10 minutes.

2. Mobilizations and activations. Two slightly different things I kill at the same time. Think of mobilizations as de-rusting stiff joints. Here you want to put your joints through their full range of motion before loading them. Activations, on the other hand, are little exercises you do to "wake-up" and engage commonly dormant muscles.

3. A gentle slide into more vigorous activity which sees the heart-rate gradually increase. These could include jumping jacks, burpees and things of that nature.

This post will cover mobilizations and activations.

When you wake up in the morning, or after sitting at your desk all day you are typically tight and stiff. If you workout in that state you are only re-enforcing that tight shell and/or tearing it apart in the most violent manner. Don't forget, fitness is about unencumbered, pain-free movement. You might not have just woken up, but if you haven't yet exercised and stretched chances are you are still stiff.

Aside from being tight, many of your muscles are likely "asleep" and aren't recruited when you summon them. This is a particular problem with glutes. You wouldn't believe how many people go around going up stairs, squatting and running with absolutely no involvement of their butt muscles. At the very least, please do your glute activations. It will save your back and make you look lovely from behind. 

There's no one way to do your mobilizations and activations. I encourage you to check out other YouTube videos that cover the same topic and find moves that work for you. 

Do you follow us on Instagram? [caption id="attachment_99757" align="alignnone" width="100"]snapchat snapcode @BodyRockTV[/caption]    

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.