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The part of your workout you must never skip is the warmup. A proper warmup loosens tight muscles, activates weak inhibited muscles, raises heart rate and body temperature, and generally prepares the body for harder work. As a result, it will reduce your chance of injuy during the workout itself.
A proper warmup consists of two components: mobility and activation. Mobility warmup exercises consists of foam rolling and dynamic stretching of tight muscle groups. Since everyone is different, mobility exercises will vary from individual to individual--differences will primarily depend on what body part is tight/restricted. Examples of chronically tight muscles in many individuals are hamstrings, chest/shoulder muscles, calves, and hip flexors.
The second component of a proper warmup is activation. Activation exercises "turn on" muscle groups that are either very weak or are neurally inhibited. When these muscle groups are "off", compensation from assistance muscles occurs, which may lead to pain or injury. Again, since everyone is different, activation warmup exercises will vary from individual to individual. Examples of an activation circuit would be: Monster walks followed by glute bridges followed by walking knee hugs (focusing on stability of the base leg) followed by planks.
The mobility and activation exercises should be performed consecutively without rest between exercises in order to adequately raise heartrate. An entire warmup performed properly should take no longer than 6-10 minutes.
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