New York Mets third baseman David Wright is gearing up for the 2016 season—but his training is a little (maybe a lot) more intense than most of his teammates’ regimens. That’s because Wright suffered a spinal condition that nearly derailed his 2015 season. Luckily, he recovered through a grueling rehab this past year. He worked with various therapists and coaches, including John Zajac, the Mets’ physical therapist. (You can read all about his recovery process in the Men's Fitness April 2016 issue—download it here.)
Zajac developed a warmup plan for Wright that he uses daily—and definitely will be performing before games. “For David, if we don’t get his hips loose and good glute control, he has to make up for that motion somewhere else in the body—and it ends up being the spine, which exacerbates his injury,” says Zajac. But a good warmup isn’t just for those who are injured. Whether it's before a game or a workout, a warmup is key to helping every guy stay healthy—preventing injuries from ever happening in the first place. “It’s a way to prevent injuries and overuse from working out,” explains Zajac. “These exercises help keep range of motion to the max so when you do your regular workouts, it prevents weak areas from getting weaker, hip flexors from getting tighter—and prevents stress on certain parts of the body. “
As Wright says in his Men’s Fitness feature in our April 2016 issue: his only regret is that he wishes he’d adopted this core-work and stretching program years ago. Lucky for you, he’s willing to share part of his program with Men’s Fitness readers. Click through the following slides to see Wright demoing each exercise, with instructions from Zajac. This dynamic warmup will elevate your heart rate, fire up your muscles, and get your body ready to move through any workout.
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