WARMING UP - JOINT MOBILITY - CORE TRAINING
A good warm-up improves the quality of your workout and reduces the risk of getting injured, which in the long term will give you better results from your training.
A good warm-up should accomplish 3 things:
There are two parts to a good warm-up:
GENERAL WARM-UP - includes joint mobility exercises and core activation exercises
Joint mobility exercises - do 5-10 reps of each exercise:
arm circles
figure 8s
cross-crawls - touch knee to opposite elbow
wall hip rotations
leg swings
SCREACH (spiderman crawl with overhead reach)
Core activation exercises - do 5-10 reps of each exercise:
walkouts
glute bridges - 2 legs down or 1 leg down
SPECIFIC WARM-UP = start each major exercise in your workout with lighter sets and work up gradually to your primary work weight. Start with the empty bar and increase the weight with each warm-up set. The heavier your work weight, the more warm-up sets you should do.
ADDITIONAL CORE EXERCISES - can be trained at the end of your main workout:
plank - on elbows, maintain neutral spine - hold for time - build up to 2 min - can add tension to abs, glutes, quads
side bridge - build up to 90 sec per side
walkout + plank-up - walkout to pushup position, go down to elbows and then back up, walk back
Go back to Course Outline
A good warm-up should accomplish 3 things:
- warm you up (raise your body temperature)
- increase range of motion at joints
- activate muscles and nervous system in ways that prepare for the main workout
There are two parts to a good warm-up:
- general warm-up
- specific warm-up
GENERAL WARM-UP - includes joint mobility exercises and core activation exercises
Joint mobility exercises - do 5-10 reps of each exercise:
arm circles
figure 8s
cross-crawls - touch knee to opposite elbow
wall hip rotations
leg swings
SCREACH (spiderman crawl with overhead reach)
Core activation exercises - do 5-10 reps of each exercise:
walkouts
glute bridges - 2 legs down or 1 leg down
SPECIFIC WARM-UP = start each major exercise in your workout with lighter sets and work up gradually to your primary work weight. Start with the empty bar and increase the weight with each warm-up set. The heavier your work weight, the more warm-up sets you should do.
ADDITIONAL CORE EXERCISES - can be trained at the end of your main workout:
plank - on elbows, maintain neutral spine - hold for time - build up to 2 min - can add tension to abs, glutes, quads
side bridge - build up to 90 sec per side
walkout + plank-up - walkout to pushup position, go down to elbows and then back up, walk back
Go back to Course Outline