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Elizabeth Quinn

Dynamic Warm Up and Movement Prep

By April 17, 2012

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We all know that a good warm up can help you get prepared for a workout. Increasing your core temperature, warming up muscles and joints and mentally adjusting to exercise is always a good idea, but using some specific movement prep exercises can take your warm up to the next level.

Movement prep, according to the experts, is a series of innovative and dynamic movements that increase your core temperature, prepare your nervous system for physical activity and strengthen your body. For an athlete the goal of this targeted warm up is to literally 'wake up' muscles that are under-active, or inactive.

Most of us spend a lot of time sitting, which causes the glutes to lengthen and the hip flexors to become tight and inactive. The neuromuscular relationship between these (and all) opposing muscle groups is that when one muscle group contracts, the other relaxes (reciprocal inhibition). Movement prep does the same thing--it activates one group and quiets down another. For example, using a glute activation routine, gets the glutes firing after being dormant all day, so they can be ready to work when you start your workout. To learn more about the specific goals and benefits of movement prep, check out the suggested exercises at core performance.

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