Warmup 2
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 2
- Foam Roll 3-5min
- Foam Roller Pec Stretch x30s
- 90/90 x30s
- Childs Pose x30s
- Cat Cow x 3-5
- Neck Movements x3-5
- Wrist Rockers x3-5
- Quadruped Bent Knee Hip Extension x10
- Quadruped Fire Hydrant x10
- Adductor Stretch w/ T-Spine Rotation x3-5
- Half Kneeling Knee Drive x3-5
- Mini Band Squat x10
- Cross Legged Toe Touch x3-5
Quick Warmup 2
- Foam Roll 3-5min
- Foam Roller Pec Stretch x30s
- 90/90 x30s
- Cat Cow x 3-5
- Adductor Stretch w/ T-Spine Rotation x3-5
- Half Kneeling Knee Drive x3-5
- Cross Legged Toe Touch x3-5