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Resistance Band Lower Body Warm-Up

by | May 8, 2019 | Optimize Weekly

Importance of Warm-Ups

Warming up your body is an easily overlooked, yet very important component to any workout. There are always those people in the gym who just head to the squat rack cold. These people may be squatting tons of weight and be fine, but warming up your body does more than just improve your set.

Doing some dynamic movements before your workout will activate large muscle groups, prime your nervous system and protect your joints so you are ready to jump into your workout.

It’s important to activate your muscles so when you go to your workout you will get more results from your workout. Activation will kickstart your muscles so they perform to their full extent. It’s easy to go through movements thinking you are performing well, but also not seeing results later. This is because you are not targeting the muscles you’re trying to focus on. No matter what movement you’re trying to perform, you body will always find a way to get the job done, but large muscle groups such as your quads and hamstrings may be taking over when you’re trying to target your glutes.

Activate your muscles

Taking a few minutes to warm up before each workout will allow your nervous system to bring attention to those muscle groups you’re targeting so you get the most from each workout. Alongside activation, each warm-up will also protect your joints so you do not risk inuring yourself later.

The benefits of adding resistance to your warm-up is full body activation. Your body has to fight against the resistance, so “getting the job done” cannot be something you cheat on. It’s easy to cheat movements and think you are obtaining full benefits, but in reality your body will cheat just to get the job done. With resistance, you are forced to perform each movement properly. If you cheat with bands the resistance will pull you over.

The Warm Up

There is of course an option to do any of these movements with just your own bodyweight, especially for beginners who struggle to perform bodyweight moves. But for this warm-up you’re going to use the Son of the Beast Pro Kit, so you utilize the belt with your band.

Moves //

  • Squats w/ Prying
  • Alternating Front Lunge
  • Lateral Walks
  • Broad Jumps
  • Explosive Jumps
  • Ice Skaters

For this warm-up, perform each of these moves one time through, doing 10 – 12 reps of each movement. Your body should be fully primed and ready to hit your workout.

*We recommend using a lighter resistance (we used 47 lbs) for these moves as they are not meant to be your workout.

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