Priming your body pre-workout is one of the best things that you can implement if you want to make the most out of your workouts.
Taking less than 5-10 minutes focusing on firing up your CNS (central nervous system), opening up your joints with control and encouraging muscle recruitment patterns. Doing this pre workout is a true game changer. Not only for muscle gains but to also get the most out of your workout.
A mobility-focused priming session pre-workout will get the body moving better than ever before! You will see and feel differences in your workouts straight away.
With 10+ years of training in a gym and years of athletics and football as a child, priming through dynamic mobility exercises has been the most beneficial for gains post workout.
Static stretches and foam rolling truly come no where close to a pre workout priming session.
Here’s how you can bring them in to your workout without spending endless hours focusing on joint control and mobility.
Pick 1-3 priming exercises, with 8-12 reps for 3 sets (or throw a 30 second timer on for 3 sets). These are best if similar or working the same area of the body you are about to train. Example: Leg day, start with a 90/90 for your hips. Add internal rotation by bringing the foot off the floor at end of range.
The focus of your priming mobility exercise is to engage the areas you feel weak or that need more attention. If squatting deeper with more control is something you are looking to improve then priming your hips before squatting will make a big difference to your squat depth.
My go-to priming mobility exercise:
- 90/90 with Internal Rotation or 90/90 Hinge
- Thread the Needle
- T-Cross with Rotation
- Sleeper Stretch
- Greatest Stretch
Do all or pick 2 from above and do these dynamically, moving in and out of the movement for the reps/time provided.
If you would like more information contact Aaron on Instagram or try the 7 day free online coaching, where you will get a taste of what coaching with Aaron is like and mobility exercises to follow.
