Don't know how to warmup? Always getting hurt? Here's 12 key warmup/mobility exercises you should be incorporating into your program.
#1 Deadbugs
Purpose: Core activation, Transverse Abdominis, Prep Hip Flexors
Reps: 10/side
Sets: 2-3
#2 McGill Curl-Up/Crunch
Purpose: Core Activation, Transverse and Rectus Abdominis, Slight Spinal Flexion
Reps: 3-5 Exhales/side OR 10s hold each side
Sets: 2-3
# 3 RKC Front and Side Plank with Maximal Exhales
Purpose: Core Activation, CNS Reset.
Reps: 5 Exhales each
Sets: 2-3
#4 Birddog
Purpose: Core Activation, Spinal Stability
Reps: 10/side
Sets: 2-3
#5 Quadruped Thoracic Spine Rotations
Purpose: Create Thoracic Spine Rotation
Reps: 5-8/side
Sets: 1-2
#6 Isometric Resistance Band Deadbugs
Purpose: Core Activation, Hip Flexor Prep and Mobility
Reps: 20s Iso hold each side or 5 Reps
Sets: 2-3
#7 Banded Monster Walks (Banded Glute Activation Complex)
Purpose: Glute Activation
Reps: 10-15Y or 10-12 reps per direction/Movement
Sets: 2-3
#8 90/90 Hip Mobility Series
Purpose: Hip Activation and Mobility
Reps: 5 per progression
Sets: 1-2/side
#9 Straight Leg Dead-bug
# 10 Push Plank Knee Tucks
Purpose: Core Activation, Spinal Stability, Shoulder Stability
Reps: 10/side
Sets: 2-3
#11 Banded 8 Walks
Purpose: Glute Activation
Reps: 10 Y or 10-12 reps per side
Sets: 2-3
#12 Clamshells
Purpose: Glute Activation
Reps: 15-20/side
Sets: 2-3