re: Full body workout plan recommendations

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Do you always do warm up sets prior to the 3 working sets?

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So I'm in my late 30s now and played sports for a long time on top of having close to 25 years on and off under the bar(I don't look like it right now, look like shite lol) so I am a little beat up compared to a youngster, but not compared others others my age.

I use the following as my warm up

25 shoulder dislocates with a broom stick

25 banded Y to Ts (hold band overhead in shape of a Y and pull arms apart until forming a T)

25-40 band pull aparts

25 band dislocates

10 each leg of straight kicks
10 each leg of lateral leg swing in front and behind other leg

50 walking lunges
10-15 pushups
2-3 chins with exaggeration on the hang

3-5 min jump rope or burpees to the song Roxanne


I then go to the lift and start with just the bar, except deadlift where is I start with a 25lbs bumper.

I lift just the bar and work my way up in about 3-5 jumps, 50 lbs or so per jump) until I get to where I feel warm.

DeFranco has some awesome warmups with the agile 8, limber 11, ageless athlete series and the amped warm up if you wanted to go that route.

The recommended reddit routine from the bodyweight fitness program has a warm up designed by the author of overcoming gravity which is another great warm up and is a little more comprehensive than mine. They have an app called bodyweight fitness pro which is a one time buy and has the warm up built in to the app with videos showing each and is a great thing if you wanted to go that route.



Now as you get stronger you will need more warm up time of course and also will need to start getting the cns firing more, but in general anything above will serve you well.