The 5 Minute Pre-Workout Routine to Avoid Injuries


This warm-up consists of three movements, 3 sets of 10 reps, and should take you about five minutes to knock out. Keep a quick pace with little rest. Aim to get your heart rate up. Make sure to breathe and avoid tensing up, if possible.

  1. moving hamstring stretch
  2. dynamic quad stretch
  3. cat/dog stretch

We’re prone to doing a warm-up pre-workout routine, but celebrity trainer Don Saladino (the dude in the video who happens to train Ryan Reynolds, David Harbour, Blake Lively and a slew of other A-listers) says this trio is beneficial to execute before a workout, mid-workout, post-workout — especially if you sit a lot at work. (If you don’t already, follow Don on Instagram and check out his YouTube page; he’s always posting useful training and nutrition tips, as well as workouts.)

This pre-workout routine develops length in the hamstrings, lower back, quads, and hip flexors, while also developing thoracic extension in your middle back, helping you rotate and extend out of the kyphotic (or forward) position our bodies tend to default to.

Moving hamstring stretch: Lie on your back with your leg raised at the waist and bend at the knee for 10 reps. Think about this as though you’re kicking the air in front of your body. Do each leg 10 times.

Dynamic quad stretch: Lie on your side, bend your leg at the knee and pull leg back, feeling a stretch up the quad and hamstring. Do each leg 10 times.

Cat/dog stretch: Start on your hands and knees, arch your lower, then middle, then upper back, raising your head towards the ceiling. Then move your chin to your chest, push away from the floor, moving through your upper, middle, and lower back. Move fluidly between the two positions 10 times.

 



3 thoughts on “The 5 Minute Pre-Workout Routine to Avoid Injuries

  • February 17, 2021 at 11:31 am
    Permalink

    I do accept as true with all of the concepts you’ve introduced on your post. They’re very convincing and will definitely work. Still, the posts are too brief for starters. Could you please prolong them a little from next time? Thanks for the post.

    Reply
  • February 20, 2021 at 12:03 am
    Permalink

    Hi there, I found your site via Google while looking for a related topic, your website came up, it looks good. I have bookmarked it in my google bookmarks.

    Reply
  • February 21, 2021 at 10:41 am
    Permalink

    I appreciate, lead to I found just what I used to be having a look for. You’ve ended my four day lengthy hunt! God Bless you man. Have a great day. Bye

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *