This is Part II of a six-part video-based series on getting functionally fit fast. Functional fitness means being able to lift, pull and move your body through space over time efficiently and injury-free. If you’d like to get strong, muscular, more flexible and improve your cardio, begin with Part I and work your way here.
Mobility wizard Kelly Starrett holds court.
Part II focuses on Mobility = Full range of motion in joints + flexibility in ligaments and muscle. Make sure you’ve read the “10 Workout Guidelines” in Part I.
Note: This is article 2, part 4 to my FREE four-part series about how to build a strong and youthful body.
2. Warm-up/ Core /Glutes Workout
Before taxing your back and legs it’s important to warm-up your core, that part of your body extending from below your chest to your hips, front and back. While we’re at it, we’ll get the glutes fired up so you can have a better kinesthetic awareness of them during the next compound set.
2.1 Full Body Dynamic Joint Rotation
My recommendation is that you watch the videos in this section and begin your workout with the mobility exercises that will work with for you. The objective is to warm up all your joints, create a bit of perspiration and heat in your body so that you’re ready to put out some effort.
Don’t choose the simplest ones for you to do, for often the most difficult ones are those you most need.
Of the following 1.2 thru 1.8 that you chose to do, perform them without (or with minimal) rest, for three circuits (“3X”). This means you move from 1.2 to 1.3, etc., and after completing 1.8, do it again three times.
Expend some effort, with the understanding that if you push to failure on any one, the next will not be done very well since you’re not recovering (resting) between exercises.
2.2 Dead Bug
Make sure you press the lower part of your back, the lordosis, firmly against the floor, and stop the exercise once you now longer can keep your lower back flat against the floor.
2.3a Stability Ball Leg Lifts
Or
2.3b Leg Lifts
2.4a Stability Ball Crunches
Or
2.4b Floor Crunches
2.5a Stability Ball Glutes
And/Or
2.5b Floor Glutes
2.6a Back Extensions (with rear delt raises)
[By the way, the guy in the last three videos above is Ben Bruno. He's an exercise wizard. Check out all his videos here.]Or
2.6b Back Extensions on Floor
These next two are really good for people who sit all day, particularly hunched over a keyboard. The Scapula Pushup and Elbow Pushups will strengthen the muscles in your upper back that help hold up your head and have more upright posture.
2.7 Scapula Pushup
The Scapula Pushup is demonstrated at the 3:48 minute mark, so go straight to that mark, or watch the whole video for more ideas for warm-up exercises.
2.8 Elbow Pushup
OK, you’re done with warm-up and core exercises that should begin your every workout, with some upper back and glute work thrown in. Now it’s time to get to the stuff that will really task your large muscles…
… and for that we go to Part III.
If you liked this article and want to read the rest of the series, go here!
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