What is the perfect warm-up routine?

For a perfect warm-up routine, especially when preparing for a strength-focused workout like a 5x5 squat regimen, Charles Poliquin outlines several key steps:

1. Ankle Mobility: Begin by enhancing ankle flexibility to decrease the risk of lower extremity injuries, such as ACL tears or hamstring pulls. This can involve static stretching of the calves on a calf machine, holding each stretch for 8 seconds, followed by a voluntary muscle contraction for 2 seconds to reactivate muscle power.

2. Progressive Loading: Start with very light weights to get used to the motion and gradually increase the load. For example, begin with just the barbell for a few reps, move on to 60 kilograms for three reps, and continue warming up with increasing weights until reaching the target weight for the workout. This progression helps the body adapt to the increasing demand 1.

These steps emphasize mobility and gradual engagement of relevant muscle groups to prepare them for the workout, aiming to prevent injuries and optimize performance.