A Functional Warm-up: The Dumbbell Matrix

Traditional warm-ups using the treadmill, bike or elliptical do a sufficient job at elevating your heart rate, but have little practical use beyond that point. An effective warm-up should incorporate movements at every joint used during your workout. In doing so, you not only warm up the body, but you increase the amount of activated (useable) muscle. This will improve your exercise performance and help produce better RESULTS! The Dumbbell Matrix warm-up is a dynamic routine that triggers the muscles, ramps up your heart rate, and develops better mobility. You will perform 3 basic movements in 3 directions. The movements are: Pushes, Pulls and Lower Body. The 3 directions are: Front, Side and Rotation. Every exercise is performed in alternating sets of 6 repetitions. Start with a pair of 5lb dumbbells and follow this sequence (Video):




Pushes (above the shoulders)

Front: Alternating Shoulder Press (6)
Side: Alternating Side Press (6)
Rotation: Alternating Cross Punch w/foot pivots (6)

Pulls (below the shoulders)

Front: Alternating Biceps Curls (6)
Side: Alternating High Rows (6)
Rotation: Alternating uppercuts w/foot pivots (6)

Lower Body (Reaches to the floor)

Front: Reaches to the front (6)
Side: Reaches to the side (toes pointing forward) (6)
Rotation: 3/4 Reaches to the back w/front toe facing forward (6)

All Together

Perform all the Lower Body Reaches again while adding a overhead shoulder press to each alternating repetition. 3x (6)

Perform the Matrix 2x before beginning your next workout. The entire sequence should be completed in around 90 seconds. Make sure you do not compromise full range of motion for speed. When 90 seconds with 5lb dumbbell becomes too easy, advance to a heavier dumbbell. View my full video explanation of the matrix for a better look at this warm-up!

Form more info about warm-ups email cheston.bogue@gmail.com