How to Warm Up Part 3

In the conclusion of this series I want to give you a sample warm up you can use and adjust to fit your exact needs. In case you missed the first two posts, here they are (Part 1 and Part 2)

The Warm up (following foam rolling)
Increase Core Temperature
1A Jumping Jax 3x20
1B Push Ups 3x~30%-50% max number
1C Bear Crawl 3x pick a distance
1D Walking Lunge w/ Thoracic Twist 3x pick a distance
1E Cart Wheel 3x3 each side


Mobility/Flexibility
2A Kneeling Hip Flexor Stretch 2x10-30sec
2B Door Lat Stretch 2x20-30 sec
2C Scorpions 1x10
2D Fire Hydrant Circles 2x10 (Switch Direction on 2nd Set)
2E Kneeling Abductor Mobilization 1x10
2F Shoulder Dislocators 2x10-15

Muscular Activation
3A Glute Bridge 2x10 (5 second hold)
3B YTLW's 2x10 (3-5 second hold)

CNS Activation
4A Bench Jumps 2-5x2-5
4B MB Slams 2-5x3-5

I hope that with this template, and the entirety of this series, you can begin to understand the elements of an effective warm up. Does your warm up need to look like what I have above? Absolutely not. We are all different and have different needs. There are many acceptable ways to develop your warm up, the bottom line is making sure that whatever it is works to fill your needs of increased mobility, flexibility, and the improvement or acquisition of movement abilities.

No Nonsense Warming Up,

Kyle Bohannon, Certified Strength and Conditioning Specialist
Owner/Head Trainer
Strive Training
kyle@trainstrive.com
www.trainstrive.com
513-571-2950