10/20/Life Warm Up

By: Brian Carroll

As I cover in 10/20/Life and countless other pieces of content; a good warm-up is paramount for longevity and performance in both the short and the long term. I hammer home the McGill big 3 to the point of sounding insane, but the stuff really works, and has saved my career. In case you’ve missed it, the McGill Big 3 is the following: Birddog, Roll to side plank, and the McGill curl-up.

I am going to go into a few more warm-up exercises for you to consider after doing the big 3, and to get you as prepared as possible for the work to come on your specific training day.

Squat Day

Goblet squat. This is a great way to warm-up hips and to help get you ready for a big squat. Take your time and work your way down, and get a nice sweat going. Focus on the hip hinge.

Bench Day

Band fly. This is an awesome way to flush blood into old, injured, overly tight or beat-down shoulders, without wearing you down for your heavy bench work. Focus on the contraction.

Deadlift Day

Kettlebell Swings. These are a great way to open up your hips and flush some blood into your back to get you ready for the work to come. Much like the goblet, you are focusing on the hip hinge. Do not sit down, sit back.

Bonus Core Exercise

Stir the Pot. This is a bonus exercise for after your session, for your ‘fluff and buff day’, or for a recovery day. This is probably the most underrated core exercise ever. Want abs of steel? Work this movement often. Get creative, work North to South, and East to West. Big circles, small circles. You get it.



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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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