F.I.T. Tips: My 2 Favorite Warm-Up Exercises

By Gavin Buehler

To compliment the previous article, in this video I share 2 of my favourite warm-up exercises that are effective for any activity.

With these movements being used as warm-ups, the focus should be on form and activation.  Take your time going through the exercise to feel what’s working and what’s not so that you can fire up the lazy muscles before proceeding with your activity.

As these are warm-up exercises be conscious of your loading.  You should feel some heat build up in your muscles, but you should not be fatiguing them.

All it takes is 5-10 minutes of a couple of rounds of intentional movements to reduce the risk of being sidelined for a long period of time.

For ease, I’ve also included the tutorial links for the two recommended exercises should you want to dive deeper into how to perform them.

Recommended Protocols:

Step Downs - 2-3 sets, 15-20 reps/side taking 2 seconds to lower and 1 to return to start.  Start with your weaker side first.  You may choose to do these as isometrics in which case you could perform 2-3 sets, 6-8 reps/side of 5 second holds.

Kettle Bell 90 Degree Bottom’s Up Carry - 2-3 sets, 1 rep/side of 30-45 seconds walk.  Start with your weaker side first.

As always, these tips and videos are for entertainment and educational purposes only. Please consult a health professional before attempting new exercises or protocols, as the following suggestions may or may not be appropriate for you.