I had promised to finish walking you through our warm up procedure and beginner workouts this summer….and simply got distracted!
They say better late than never though….
So here you go!
The world’s greatest warmup for making you more heroic and a smell good too ;/)
In the previous post we said that we:
FOAM ROLL
5 Minutes Total works just fine here.
Dead Bugs
5 to 10 per side works great.
Glute Bridges
10 Reps for 3 Seconds each once you “feel” them working.
After that we continue to “flow” with a similar theme of getting the mind to muscle connection firing while also getting the body temperature up.
Marching Glute Bridges
The goal after getting waking up those glutes with our 2 legged version of the glute bridge is to start getting the left and right side to work independently.
I generally have my clients perform 5 to 10 reps per side with a huge emphasis on NOT letting the hip of the leg on the ground drop or having the torso rotate.
Single Leg Glute Bridges
Same idea as the previous exercise.
Still working on controlling left and right sides of the body independently.
5 to 10 reps per side works well here.
Short Plank with Breathing
A basic variation of the plank; please note that you don’t HAVE to alternate raising the knee up.
This is simply one of many variations.
I like to teach this version first so my clients can focus on bracing and breathing properly instead of working so hard to just keep their body in the air.
Same advantages as our dead bugs but just a bit more challenging.
5 to 10 breathes work well here.
Reachbacks
After the abs and glutes are firing we like to start getting the upper back loosened up.
After tons of time at a computer or behind the wheel of a car this is a typical problem for most folks.
The key here is to make sure you ONLY move through the upper back and NOT the lower back.
Very important!
All the importance!!
5 to 10 per side (noticing a theme yet)
Forearm Wall Slide with Foam Roller
You can perform these without a foam roller but I prefer to use one because there is less friction and thus easier to perform.
Much like our reachbacks we are simply trying to get those shoulder blades loosened up.
5 to 10 reps
Back to Wall Over Head Shoulder Flexion
Yet another drill to loosen up the ‘ol upper back.
5 to 10 reps
Spiderman Lunge with Reach and Hip Lift
We like to tie it all together here.
Excellent drill to loosen up the hip flexors, groin area, hamstrings, and upper back while continuing to get the heart rate elevated.
3 to 5 reps per side.
Of course this is just a template and should work for most folks most of the time and could/should be tweaked off an individual assessment…..
I’ll be back soon with what we do after the workout!
Til then enjoy and let me know if you have any questions.
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