Warmup 5
Warmup Instructions
- 10-15 Minutes
- Roll > Stretch > Move all joints in full range of motion > Raise body temperature
- 20-30s or 5-10 reps minimum per exercise, per side.
- With legs being bigger muscles, do 10 reps per leg.
Types of Warmup Exercises
Static (Hold) = For increasing flexibility.
Hold a stretch for 20-30 seconds per side, when applicable. If you are less flexible, 60 seconds is ideal if you want to see flexibility improve faster.
Dynamic (Motion) = For joint range-of-motion.
5, 10, or 20 reps or 30 seconds per side, when applicable.
Ballistic (Explosive) = For raising core temperature and amping up the nervous system.
5, 10, or 20 reps or 20-30 seconds per side, when applicable.
>>> = Quick Warmup - Prioritize these exercises if you don't do the full warmup. At the very least, perform weighted exercises with ~50% of your working weight (i.e., if you are squatting 100 lbs, warm up with 50 lbs).
Warmup 5
- Myofascial Roll 3-5min
- Floor Slide x3-5
- Cat Cow x3-5
- Neck Movements x3-5
- Bird Dog x5
- 90/90 with Side Bend x15-30s
- High Plank to Down Dog x3-5
- Alternating Spiderman with T-Spine Rotation x3
- Open Half-Kneeling Knee Drive x3-5
- Alternating Quad Stretch with Reach x3-5 or 15-30s/e
- Toe Touch Y Squat x3-5
- Single Leg Deadlift x3-5
- Alternating Reverse Lunges x10
- Alternating Lateral Squats x10
Quick Warmup 5
- Foam Roll 3-5min
- Floor Slide x3-5
- Bird Dog x5
- Alternating Spiderman with T-Spine Rotation x3
- Open Half-Kneeling Knee Drive x3-5
- Toe Touch Y Squat x3-5
- Alternating Reverse Lunges x10
