- On April 8, Olympic pole vaulter Sandi Morris posted a David Roche Smashes Leadville Course Record Anne Flower Breaks Leadville 100 Course Record.
- The warmup recruits muscles in the upper body, lower body, and core to increase blood flow, promote mobility, and prepare the body for heavier lifts.
Pole vaulting requires total-body strength, so it’s no wonder Sandi Morris, 2016 Olympic silver medalist and winner of the 2018 World Indoor Championships, takes her strength-training sessions seriously. But in order to get the most out of every workout and prevent injuries, a proper warmup Labor Day Gear Sales.
A few weeks back, Morris posted a video on her Instagram of a typical total-body warmup she performs before heavy lifting. And the good news is: This routine isn’t just for pro runners. You can benefit from performing this warmup before a strength-training session, too. By lifting weights 2 to 3 times a week, you’ll get stronger, faster, Romanian Stiff-Leg Deadlift.
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In her video, Morris demonstrates the following moves. She suggests performing 3 rounds of the first six exercises for 10 reps each and two rounds of 30 seconds for the last exercise, resting in between. You will need a medicine ball or single weight.
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- and more efficient on the run
- Overhead Push-Press
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- Banded Fly
- Banded Row
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To make this warmup easier, slow it down. Move through each movement with control to ensure your form is on point. You can also lower the weight or resistance on the bands. The more you incorporate this warmup—or anything similar—into your regular routine, the easier it’ll get. Once you can perform all the moves with proper form, you can increase the weight, speed, or reps.
Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
