Tip: A Quick Warm-Up for Deadlifts & More

Prime your nervous system, boost performance, and increase joint health with this warm-up.

This warm-up sequence will allow you to optimize your deadlifts and good morning exercises. Many times, due to overactive quads, we're not able to fully activate our posterior muscles. This sequence will:

  • Prime your nervous system for deadlifts
  • Increase longevity of your joints
  • Increase performance in the gym and out
  • Balance ratio of quad to hamstring strength

Do the following for 3 rounds, no rest between movements or rounds:

  1. L-Sit: Keep your belly button flat on the ground, 25-30 seconds.
  2. Hamstring Bow: Do 5 reps on one side before you switch to the opposite leg. Do 2 rounds before hitting the third movement.
  3. Shinbox Extension: Perform 5 reps on each side with a 5 second eccentric focus. Chest stays "proud" throughout.
Cristian Plascencia is a durability coach in Austin, TX. Cristian specializes in the quality of tissue health and teaching the nervous system how to move with purpose and awareness. He currently works with collegiate and professional athletes, as well as the general population, focusing specifically on mobility and movement techniques to increase longevity and optimize performance. Follow Cristian Plascencia on Facebook