Squeezing in a quick warm-up doesn’t just mentally prepare you for the work to come, it will also help prime your muscles and reduce your chance for injury. Especially during strength training sessions, where your muscles are shortening and lengthening (or going through concentric and eccentric contractions), it’s important to increase blood flow during the warm-up to decrease the chance of tearing or pulling a muscle.
Plus, the moves below have all been specifically designed to pair with exercises you’ll be doing throughout the Challenge. This warm-up was created by our Challenge creator, Bianca Vesco, a certified trainer and group fitness instructor at NYSC Lab. Several of these moves focus on opening your hips and stretching out your hamstrings, so this one is especially a good idea before any of your cardio or lower-body focused strength workouts. Get the complete warm-up details below!
The Moves
Here’s a detailed breakdown of what you’ll do.
Directions
Do each move below for 60 seconds on one side only. At the end, repeat the entire circuit on the other side. Do the entire circuit 2 times on each side.
Rotational Hip Opener
x 60 seconds on each side
- From a high plank position, step your left foot forward to the outside of both hands to come into a low lunge. Gently lower your right knee to the floor.
- Lift both hands overhead and shift hips forward to feel a stretch along the front of your right leg.
- Return hips to neutral position and open arms into a T-shape as you rotate your chest open to the left.
- Shift hips forward and bring arms overhead to repeat. Continue to repeat on the left side for 60 seconds.
Low Lunge With Twist
x 60 seconds on each side
- From a high plank position, step your left foot forward to the outside of both hands to come into a low lunge.
- Shift weight to your right hand, and place your left hand gently behind your head.
- Lift left elbow toward the ceiling as you open your chest toward left leg.
- Rotate, bringing left elbow down toward the floor, then slowly open again.
- Continue to repeat on the same side for 60 seconds.
Hamstring Stretch
x 60 seconds on each side
- From a high plank position, step your left foot forward to the outside of both hands and come into a low lunge. Gently lower your right knee to the floor and untuck your right toes.
- Rock back on right knee to come into a kneeling position (so your right knee is bent to 90 degrees), and allow left leg to straighten with a flexed foot.
- Engage your core and hinge at the hip to lean forward with a flat back. Your hands can rest on the ground for stability, or you can walk them to touch your left toes if flexibility allows. Keeping a flat back is key—you can stretch more with a rounded back, but it’s not as effective at stretching your hamstrings.
- Rock forward on your left foot to release the stretch and return to a low lunge position.
- Continue to repeat the stretch on the left leg only for 60 seconds.
Photographer: Savanna Ruedy. Stylist: Amy Eisinger.
Trainer Bianca Vesco is wearing UA Breathelux Mid Sports Bra, $55, underarmour.com; Noli Yoga Jordyn Legging, $92, noliyoga.com; Asics Gel Gel Quantum 360, $119, asics.com.
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