Getting a good workout isn’t just about lifting heavy weights or running multiple miles. Taking a few minutes to activate your muscles before your workout can make your entire session more effective and help prevent injuries.
These five exercises are personal trainer-approved to turn a good workout into a great workout. Add them to your warm-up and notice how much smoother your movements become!
1. Banded Seated Face Pulls
This one wakes up your upper back muscles, which are key for supporting any overhead shoulder movements. When these muscles are active, your posture improves, you maintain stability, and pull movements feel more natural. Use a light resistance band, sit comfortably, and pull towards your face, squeezing your shoulder blades together.
Do 2 sets of 15 reps.
2. Plate Hip to Hip Halo
Grab a weight plate and do the hip-to-hip halo. This move combines shoulder rotation with core control. It’s great for activating the rotator cuff and deep core muscles that support your posture. Move slowly and focus on keeping your movements controlled.
Do 2 sets of 10 reps on each side.
→ Check out a demo of the Hip to Halo exercise here.
3. Contralateral and Ipsilateral Deadbugs
The deadbug is one of the best core exercises around. It engages muscles that stabilize your spine and pelvis, preparing your nervous system for coordinated movement. Switch between contralateral (opposite arm and leg) and ipsilateral (same side) reps to activate multiple fascia lines.
Do 2 sets of 10 reps per side, staying focused on keeping your back flat and your core engaged.
4. Glute Bridges Banded and Blocked
Strong, activated glutes are essential for proper hip function and support in most lower-body compound movements. Use a resistance band and a small block if you have one. Focus on squeezing your glutes at the top of the movement and controlling your descent.
Complete 2 sets of 15 reps. (This simple move helps activate your posterior chain and improves stability!)
5. Banded Pallof Press with Rotation
Finish with the Pallof press. It trains your core to resist rotational forces and prepares your scapula for protraction and retraction movements, which are used in both push and pull exercises. This move also helps your spine twist and slow down smoothly, which makes side-to-side movements easier and improves your overall stability when you're moving in different directions. Anchor a resistance band at chest height, press out, and rotate your torso.
Do 2 sets of 10 reps per side.
→ Here’s a quick demo if you want to see how it’s done.
Final Thoughts
Spend a few minutes on these exercises before each workout. They are simple but effective for setting your body up for better movement, greater stability, and a more productive session overall.
Remember: A proper warm-up isn’t a waste of time. It’s an investment in your performance and safety. Stick with it and you’ll notice the difference!
