www.VigorGroundFitness.com
I got a number of questions about warming up so I’m sharing a sample warm up for a full body training session with some notes 📝:
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✔️ Sometimes I won’t have the time to do all that’s in the video and I’ll pick the 4-5 most important drills and put them together and set a timer ⏱
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✔️ I didn’t include the soft tissue work that I’d do before, focusing on only what I need
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✔️ There’s no pre-activation drills for the bigger lifts in there, just the general warm up
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✔️ Depending on how I feel I’ll use some of these drills as “fillers” in my workout instead of resting.
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✔️ This would take me around 12-16 mins to go through depending on how fast I move through it
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1️⃣ Reset:
- “Couch Stretch” Positional Breathing
- PRI Pelvic Reset (wide ISA)
2️⃣ Band Resisted Straight Leg Raise + Dead Bug
3️⃣ Childs Pose Thoracic Extension/Rotation
4️⃣ Shin Box Switch + Thai Sit
5️⃣ Downward Dog + SpiderMan Lunge w/ Lizard Reach
6️⃣ Squat to Stand w/ Extension + Walkout
7️⃣ High Knee to Single Leg RDL + Hip Disassociation
8️⃣ High Knees + Skip Sequence
9️⃣ Box Drops (CNS ramp ups)
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Try it out, take some or all of it and let me know how you feel after in the comments below
5 фев 2020
