Warmup 6
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 6 Default
- >>> Myofascial Rolling
- Pec Stretch - Foam Roller
- >>> T-Spine Rotation - Side-Lying
- >>> Side Kick Thru Stretch (hold instead, open hips wide)
- >>> Cat Cow
- Neck Movements
- Hip Flexor Stretch - Half-Kneeling, Wide Stance
- >>> Alternating Spiderman with T-Spine Rotation
- >>> Single Leg Deadlift
- Lateral Leg Swing
- Leg Cradle
- >>> Split Squat
- >>> Jumping Jacks 30s
Quick Warmup 6
- Myofascial Rolling
- T-Spine Rotation - Side-Lying
- Side Kick Thru Stretch (hold instead, open hips wide)
- Cat Cow
- Alternating Spiderman with T-Spine Rotation
- Single Leg Deadlift
- Split Squat
- Jumping Jacks 30s
