The most important part of your workout should be an awesome warm-up! One that challenges your brain and gets your heart rate up. You are priming your body for movement and a lift!
A good warm-up will get your blood flowing, which will increase nutrients delivered throughout the body. It wakes up your central nervous system, and gets your brain connected and firing! It will help excite the muscles and activate them allowing for optimal movement and performance.
Below is an easy to do warm-up you can do at home, in your hotel room, and at your gym! Try this warm-up before every lift! On off days try it first thing in the morning. This warm-up can be used as an awesome active recovery tool as well!
Start by doing 100 jump ropes or bunny hops or 5 minutes of light Cardio
1. Dynamic Flex (5 to 10 yards a. down and then b. back)
1a. High Knees
1b. Walking Quad
2a. Butt Kickers
3a. Power Skips All the way down
3b. A Skip
4a. Hip Openers
4b. Hurdle Stretch switch ways half way
5a. Toe Scoops
5b. Toe Scoops
2. Lower Back/Hip Mobility
2a. Kneeling Superman Reach – 2 x 20 (10 each) * break the plane
2b. Kneeling Hip Circles – 2 x 20 (10 each)
2c. Prone Superman 2 x 10
2a. 90/90 Box Flow – 2x20 side to side (each touch is one)
2b. 4 way 90/90 hip stretch hold each way for 15 sec
*hit a then b then c then repeat!
3. Band Activation Exercises/PVC Stretches/Big Band Stretch
*Use a PVC Mobility / Stick/PVC Pipe/Hockey Stick
3a. Front to back Overhead – 2x20
3b. Sorcerer Stretch – 2 x 20-30 sec
3c. Over Head Squat – 1 x 10
Mini Bands – Glute Activation (Bands around knees)
3a. Fire Hydrants - 2 x 12 each leg
3b. Donkey Kicks - 2 x 12 each leg
3c. Bridges with abduction - 2 x 10
Head over to this link to buy your mini bands for your glute work!
Big Band Stretch – use a towel or band
3a. Hips – across the body
3b. Groin – Away from the body - Adductor
Try doing your Medball and Core work prior to your lift!
Below is the link to buy your Med Balls!
4. Core/Med Ball Will be provided in the 4-week blocks! Go check out training programs for your monthly workouts!