Warm up your muscles with September cover model Alexa Towersey’s favourite warm up sequence.
Overhead Reverse Lunge x 10
Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling. Emphasise driving the pelvis underneath you to create length along the front of the hip. Alternate legs.
Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances or weaknesses. Learning how to switch ‘off’ the wrong muscles, and switch on the ‘right’ muscles, for the workout to come is the key to making your workouts more efficient and effective.
If your hip flexors are tight, they can inhibit the glutes from firing, so you need to include a dynamic warm-up that focuses on opening up the hips first and then isolating and activating the glutes.
Photographer: James Seneviratne (@jamesjoel)
Dressed in: P.E. Nation
Shot at: F45 Bondi