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Rog Law Fitness - The Art of Sexification

The Art of Sexification

Warm Up Quick, Fast & In a Hurry

September 8, 2011 by Roger Lawson II 25 Comments

We’ve all had one of those days. You know, the one where it takes every fiber of our being to make it to the gym and all we want to do is get in, throw around some weights, and get on with the day. On days like those, even dedicating 10 minutes to warming up can snatch the wind right out of your sails – what is a homie to do?

Have no fear, The Rog is here!

I’ve put together a quick full body warm up that will get you ready to roll out in less than 3 minutes (double the time if you’re feeling particularly sassy and want to run through it twice). Give it a try the next time you’re in the gym and feel free to send me a video of you panting and slobbering like an overworked horse once you’re done.

Photo Credit: JD Hancock

Filed Under: Uncategorized

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Comments

  1. Jonts says

    September 9, 2011 at

    And Cressey did look down and saw that it was good.

    Are those shoulder retraction things a good sub for scap pushups? I always get the feeling I’m not quite doing them right, and your move in the video with the roller looks like its a lot harder to screw up and achieves the same localised stretch.

    Reply
    • Roger Lawson II says

      September 14, 2011 at

      Yeah they’re a nice unloaded variation. Do you usually do scap pushups in the full pushup position? If so, you could also do them from a kneeling position which I’ve found helps people can’t quite get them down pat in other positions.

      Reply
      • Steve says

        September 15, 2011 at

        I’ve also found that it is much easier for people to “get it” when it comes to scap retractions in the plank position rather than full pushup. It’s just one less pesky joint to deal with and still maintains the same effect. Thoughts?

        Reply
        • Roger Lawson II says

          September 20, 2011 at

          My thoughts are that I agree with you, that you are awesome, and that we need to get a lift in one these days. Thoughts?

          Reply
      • jonts says

        September 18, 2011 at

        Hmm, interesting tip – thanks Rog. Yeah, i usually just do them in the usual “W” pushup position, not sure if i’m going too deep or screwing it up some other way but it always seems like i end up rubbing the skin of my shoulder blades together uncomfortably on each rep…hard to explain.

        Reply
        • Roger Lawson II says

          September 20, 2011 at

          This needs a video!

          Reply
  2. Amanda says

    September 9, 2011 at

    OK can we just talk about how awesome that image is? Excellent. Nicely done, sir.

    Reply
    • Roger Lawson II says

      September 14, 2011 at

      Thanks Amanda *fist bump*

      Reply
  3. Andrew says

    September 9, 2011 at

    Well done! Glad you decided to put this up.

    Reply
  4. Joey says

    September 9, 2011 at

    Holy warmup, batman!

    Reply
    • Roger Lawson II says

      September 14, 2011 at

      Winning comment!

      Reply
  5. Patrick says

    September 9, 2011 at

    Awesome, both the video and the chuck taylors.

    Reply
    • Roger Lawson II says

      September 14, 2011 at

      Thanks Patrick. I’m gonna get a pair of The Flash chuck taylors once I hit my fat loss goal. Gotta be badass to wear badass shoes.

      Reply
  6. Troy says

    September 10, 2011 at

    Nice warm up!

    Is that a roll of industrial shrink wrap or a section of PVC?

    And yes the batman Chucks Rawk!

    Reply
    • Roger Lawson II says

      September 10, 2011 at

      Haha, I know right? Just a long PVC pipe with some foam wrapped around it (aka a cheap foam roller), but you could use anything from a broom stick to a small child if you’re that cool.

      Reply
  7. Nancy C. says

    September 11, 2011 at

    RogLaw proves once again why he’s the rockin’-est trainer in the biz.

    Reply
    • Roger Lawson II says

      September 14, 2011 at

      She said it folks, not me, so it must be true!

      Reply
  8. Aaron says

    September 13, 2011 at

    Do we need to roll one sleeve up to make the warm up effective?

    Reply
    • Roger Lawson II says

      September 14, 2011 at

      I wish I could say that I rolled it up on purpose, but it was simply my sleeve retreating out of fear.

      Reply
  9. Andreas says

    September 20, 2011 at

    Hi coach,
    when doing the ‘reverse lunge to hug’ do I have to pause at #3 🙂
    are 4 enough, when the text says 5-10?
    could you wear a cape and a mask next time?
    just kidding…
    I really like it!
    Andreas
    from Germany

    Reply
    • Roger Lawson II says

      September 20, 2011 at

      Hey Andreas,

      Yep, 4 is fine with me. You could also do 4 each leg during your first time through, and then when you make it to the end of all the warm up exercises do 3-4 more for each leg and then get right into the training session. Thanks for stopping by!

      Reply
  10. BStrong says

    October 1, 2011 at

    Sweet shoes bro!

    Thanks for the video. I used this warm up sequence before my workout this morning and it got me ready ready to work super quick. Simple things done well!

    Reply
    • Roger Lawson II says

      October 3, 2011 at

      Thanks man, glad you were able to rock this warm up!

      Reply
  11. Niko - noeXcusefitness says

    November 24, 2011 at

    Sweet advice, the warm-up is often neglected. You need to be firing before you start lifting weights, not halfway through your first exercise.

    I would have been more impressed if you did an intro whilst doing the running man, comedy and a warm-up all wrapped into one awesome video!!!!

    Reply
    • Roger Lawson II says

      November 24, 2011 at

      As the great Confucius once said, damn right!

      When (not if) I do the running man in an upcoming video, I’ll give you full credit for the idea.

      Reply

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"What you can expect from Roger as a trainer is his visions the big picture. He doesn't see life, fitness, or Sexification through a narrow view. He takes the time to get to know his clients inside and out. He understands that the victory to their journey is one in more ways than just the workout. However, when it comes to that workout, he has the chops. He is the true epitome of Sexification."

— LEIGH PEELE

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