Episode
#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
59:32
Published: Thu Apr 23 2020
Description
Dr Sam Spinelli is a Doctor of Physical Therapy and Strength & Conditioning Expert. The first thing you do before any workout is warm up, but understanding the specifics of how an effective warmup routine is designed is unknown by most of us. Expect to learn the key principles behind designing your warmup routine, which movements bring the greatest returns for upper & lower, how to improve your overhead position, deepen your squat, save time and stay resilient. Do not miss this one. Check out everything I use from The Protein Works and get 35% OFF SITE WIDE with the code MODERN35 - https://www.theproteinworks.com/modernwisdom/ Extra Stuff: Check out Dr Spinelli's Website - https://www.thestrengththerapist.com/ Follow Dr Spinelli on Instagram - https://www.instagram.com/dr.samspinelli/ Take a break from alcohol and upgrade your life - https://6monthssober.com/podcast Check out everything I recommend from books to products - https://www.amazon.co.uk/shop/modernwisdom - Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/ModernWisdomPodcast Email: https://www.chriswillx.com/contact
Chapters
In this episode, Dr. Sam Spinelli shares his knowledge on how to design the perfect warm up routine for exercises including returning movements, the principles behind it, and specific movements for different body parts.
00:00 - 00:57 (00:57)
Summary
In this episode, Dr. Sam Spinelli shares his knowledge on how to design the perfect warm up routine for exercises including returning movements, the principles behind it, and specific movements for different body parts.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
The speaker talks about superfood bites made of healthy combinations of different foods and shares her favorite flavor.
00:57 - 04:45 (03:48)
Summary
The speaker talks about superfood bites made of healthy combinations of different foods and shares her favorite flavor. She also discusses the importance of progression and building up to perform at your peak during high level activities.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
A good warm-up should prepare your body physically to get through ranges of motion that you'll be going through during the day.
04:46 - 10:12 (05:26)
Summary
A good warm-up should prepare your body physically to get through ranges of motion that you'll be going through during the day. Essential elements include preparing your metabolism to be more efficient during activity and avoiding screwing things up.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
The effectiveness of static stretching is often overemphasized.
10:12 - 14:06 (03:54)
Summary
The effectiveness of static stretching is often overemphasized. While it can be useful for increasing range of motion in a targeted muscle group, it may not be the best option for athletes looking to improve performance or prevent injury during physical activity.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
This podcast episode focuses on warmup routines and exercises that could help you improve your mobility and flexibility for different activities including squats, overhead squats, and snatches.
14:07 - 17:44 (03:37)
Summary
This podcast episode focuses on warmup routines and exercises that could help you improve your mobility and flexibility for different activities including squats, overhead squats, and snatches. The speakers discuss challenges with traditional warmup routines and suggest ways to level up your routine.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
Most people benefit from improved shoulder flexion through exercises that improve thoracic mobility, since limitations in thoracic extension can impact shoulder flexion.
17:44 - 21:25 (03:40)
Summary
Most people benefit from improved shoulder flexion through exercises that improve thoracic mobility, since limitations in thoracic extension can impact shoulder flexion.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
The distraction of music and the presence of others with heavier weights can often lead individuals to sacrifice the integrity of their movement precision in fitness classes and gyms.
21:25 - 25:09 (03:44)
Summary
The distraction of music and the presence of others with heavier weights can often lead individuals to sacrifice the integrity of their movement precision in fitness classes and gyms.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
The speaker discusses how resistance based stretching, specifically eccentric stretching, can improve overhead movements like the snatch.
25:09 - 31:30 (06:20)
Summary
The speaker discusses how resistance based stretching, specifically eccentric stretching, can improve overhead movements like the snatch. It's a form of strengthening called PNF, or proprioceptive neuromuscular facilitation.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
The requirements for the squat and clean lifts are similar to that of the snatch.
31:30 - 39:27 (07:57)
Summary
The requirements for the squat and clean lifts are similar to that of the snatch. However, there's a difference in the front rack aspect of the clean. There are videos online that demonstrate hypermobile individuals performing the lifts which are often viewed as complicated in physiotherapy and rehab fields.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
The podcast discusses the need for a different pullover-based exercise to strengthen a squatting position in weightlifting and suggests using a rig or a doorway for the workout.
39:28 - 47:24 (07:55)
Summary
The podcast discusses the need for a different pullover-based exercise to strengthen a squatting position in weightlifting and suggests using a rig or a doorway for the workout.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
Squatting can be challenging for individuals with limited hip internal rotation.
47:24 - 52:40 (05:16)
Summary
Squatting can be challenging for individuals with limited hip internal rotation. To improve this, try putting your elbows on a surface like a 25-pound plate or step to increase your range of motion.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
This episode discusses the importance of incorporating thoracic range of motion drills, trunk stability exercises, and hip motion exercises in between weightlifting sets to help ingrain the exercises and improve overall mobility.
52:41 - 58:00 (05:19)
Summary
This episode discusses the importance of incorporating thoracic range of motion drills, trunk stability exercises, and hip motion exercises in between weightlifting sets to help ingrain the exercises and improve overall mobility. A recommended exercise is prone angels, which is a common exercise that can be easily found by searching online.
Episode#162 - Dr Sam Spinelli - How To Design Your Perfect Warmup
PodcastModern Wisdom
Fitness trainer Chris Willect suggests finding a workout buddy to share warmup tips with, and encourages followers to reach out with questions or feedback on social media.
58:00 - 59:19 (01:18)
Summary
Fitness trainer Chris Willect suggests finding a workout buddy to share warmup tips with, and encourages followers to reach out with questions or feedback on social media.