Warmup 3
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 3
Equipment: Light Band (skip if n/a).
- Foam Roll 3-5min
- Bird Dog x5
- 90/90 with Side Bend x15-30s
- Adductor Stretch with T-Spine Rotation x5
- Cat Cow x3-5
- Neck Movements x3
- Half-Kneeling Hip Flexor Stretch x15-30s
- Bodyweight Squat x10
- Band Upright Row x5
- Band Deadlift x10
- Band Horizontal Pull Apart x5
- Stable Toe Reach x5
- High Knee Marches x20
Quick Warmup 3
- Foam Roll 3-5min
- Bird Dog x5
- 90/90 with Side Bend x15-30s
- Adductor Stretch with T-Spine Rotation x5
- Band Deadlift x10
- Stable Toe Reach x5
