In this post:
- a complete dynamic mobility warm up routine for any workout or training session.
Video Transcript: Hey it's Nick Ortego here. I'm gonna take you through a complete body dynamic mobility warm-up routine. This can be used before a workout or a run to get your body ready. I'm a big fan of doing mobility work for the warm up. When you're constantly moving, you get your heart rate up you get your body heat up We're also moving joints to their full range of motion and providing a little bit of flexibility work before a workout. Not a big fan of static stretching before a workout. Tends to undermine your power output so dynamic mobility is where it's at as far as I'm concerned. We're gonna start off with four drills where you're basically just walking back and forth. The first one is knee to chest. Basically walk when you take one knee, opposite hand and pull that knee up. Boom here. So the reason I like to use the opposite hand is because it replicates natural movement pattern. It gets me extending one hip and extending the opposite shoulder. Gets me flexing one shoulder and flexing the opposite hip, just like you do when you're walking or running. So you can do a certain count here like 20. 10 or 20 each side or you can just go for a certain distance. This one is really good if you're actually going for a walk or a run, you can just work it into your bipedal locomotion. So knee to chest. Next one is heel to butt. Here I want to be sure you can grab your ankle. Pull this knee back. When you pull that knee back, activate the glute, boom. That's a key part of it. Stretching the quad. Activating the glute, knee back, knee back. Same as the previous drill. 10 each side, 20 each side. Or just a certain distance. The next one is the heel crossover. So you want to be sure here that you're bringing the knee up and rotating the hip to get the foot to the hand. I don't want to be bending my spine to reach down to my foot. This is not what it's supposed to look like. It's supposed to look like this: torso stays upright, the hands just reach down, and the foot comes up to the hand. The hand doesn't go down to the foot. Same as the previous drill - 10 or 20 reps each side or a certain distance. The next one is the gorilla walk and on this one I step forward, hinge at the hips, reach down and touch the ground. I may not be able to reach the ground if my hamstrings are really tight. In that case you just reach and tap your shin. Hip hinge not spine rounding. Same as the previous 10 or 20 reps each side. Be sure you come up tall at the top, finish the motion. Bend forward, come up tall When I come up tall and bring this other foot forward I'm getting a little bit of mobility here in these hip flexors. Those are the four traveling drills. Next couple are basically just finding a wall, or something that you can hold one hand onto. You could potentially do these drills without holding on if your balance is good enough, but I like to hold on because it lets me get a little bit of velocity and power into these range of motion dynamic mobility drills. So grab a fence, pole, or wall with one hand. So if I'm holding with my right hand I'm gonna swing my right leg. I like to do about 15 on each side. You can see that my arm, my opposite arm, swings with it. What I'm trying to do is swing the leg back as far as I can and forward as far as I can. What I want to try to do as well is not let my leg wag my torso. So I don't want to be doing this. If my torso is moving in order to get my leg higher, that's too much. What I want to do is hold the torso upright, relatively stable. There may be a little bit of rotating and movement going on, but I'm not letting it deviate from vertical. And it looks like this. And on the other side left hand on the fence or wall, or pole. Left leg swings. And again you can see if I overdo it my torso starts swinging around. I don't want to do that. I'll keep the torso relatively upright and swing the leg. Next is the side leg swing. It's pretty much the same thing except I'm going to be swinging my legs out to the side. So if my left foot's on the ground. My right hand goes on the wall, pole, or fence. And the key here is that I'm emphasizing the lateral swing. The stance leg firing up the glute. There is a little bit of the tilt in the pelvis when I do this. I'm trying to get that leg as far out as I can. I'm letting gravity take care of the medial swing. my leg comes across the body. I'm not trying to get farther up here. Don't really have too much motion in the hip there. I'm just letting gravity and momentum take it that way. So it looks like this, and once again ten to fifteen each side. I like 15. When the right foot is on the ground I'm swinging my left leg, my left hand on avstable object. There you go. That's the lower body portion. So for the upper body, I like to do this flye exercise. Where left goes over right, and right goes over left. One thing that I like to emphasize is that when my arms come across the body my thumbs turn this way. As I go out I'm turning the thumbs back. That's engaging the external rotators at the shoulder, the retractors at the shoulder blades. So we're activating those muscles that tend to lie dormant and we're stretching, dynamically stretching, the muscles that tend to be tight for most people, the pecs. Thumbs go in and thumbs go out. and I use momentum here in a controlling way. Thumbs out. Comes in, comes out. I like to do about twenty to thirty of these. Once I've done those I go into arm circles, really big high range of motion arm circles like this. I create a little bit of momentum so I go with 20 forward and 20 backwards. Give that a try and if you got any benefit from this video, then leave a comment below. 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Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel