Warm Up (Module 2)
⦁ Goals⦁ Elevate heart rate⦁ Gradually put joints through full ranges of motion⦁ Activate blood flow to all muscle groups⦁ Break a sweat
⦁ Take at least 10-15 minutes to warm up at the beginning of each training session.
⦁ Take 20 or 30 minutes, if necessary. Get a good warm up. Failing to warm up thoroughly is often the cause of injury. Do extra reps and take extra time, if you need to.
⦁ Warm up longer when it’s cold or when your body is cold.
⦁ Warm up tight muscles longer. Stretch muscles that feel tight during warmups or during training.
⦁ Warm up tight muscles longer. Stretch muscles that feel tight during warmups or during training.
⦁ Spend extra time stretching and warming up sore areas. Failing to adequately warm up sore areas can lead to injury. Usually activating blood flow to the tight area will help it loosen up. Start with simple movements and gentle stretches.
⦁ Incorporate cardio into your warm up (5 or 10 minute jog, shadowboxing, jump rope)
⦁ A proper warm up is one of the major keys to avoiding injury.
Steps
⦁ Roll out tight areas with foam roll or lacrosse ball
⦁ Stretch any area that's particularly tight⦁ Dynamic Warm Up
⦁ 5 way squat
⦁ Deep squat (6-12)⦁ Side squat (6-12 each side)⦁ Lunge (6-12 each side)⦁ Rev. lunge (6-12 each side)⦁ Step behind lunge (6-12 each side)
⦁ Trunk twists (30)
⦁ Neck rolls (6-12 each side)
⦁ Jumping jacks (30)
⦁ Pushup position
⦁ Perform these exercises in modified pushup position (on knees) if they are too difficult in pushup position
⦁ Shoulder touches (30)⦁ Twists (6-12 each side)⦁ Pushups (6-10)
⦁ Burpees (6-12)
Move Descriptions
⦁ Deep squat (6-12)
⦁ Steps
⦁ Feet shoulder width⦁ Toes pointed slightly out⦁ Weight over your heels⦁ Drop your hips down to your heels⦁ As low as you can go⦁ Engage legs to push yourself up⦁ Keep your knees pointed out. Do not let your knees buckle in at all.⦁ Think about pushing your knees apart as you push yourself up, if that helps.
⦁ Performance notes:
⦁ Keep your shoulders back, spine flat and head level. No rounding of the neck or back⦁ Do not allow your knees to buckle (point in) as you push yourself up.⦁ If you are unable to perform squats without your knees buckling, then perform an assisted squat by putting your hands on a table to assist you until you can squat your own bodyweight comfortably.⦁ If you experience pain in your knees, perform assisted squats with your hands on a table.⦁ Go as far down as you can. You should feel a stretch in your glutes at the bottom.⦁ Your squats should be getting lower and lower as your strength and mobility increase from doing these exercises (along with the stretches) daily.
⦁ Variations
⦁ Pause squats
⦁ Decline slow (3 counts), pause at bottom (1 count), explode up⦁ Pause halfway down (1 count), pause at bottom (1 count), explode up⦁ Pause halfway down (1 count), pause at bottom (1 count), pause halfway up (1 count)
⦁ Side squat (6-12 each side)
⦁ Steps
⦁ Standing position⦁ Step to one side⦁ Toes pointed slightly out⦁ Drop into a wide squat⦁ Push up and bring your feet together⦁ Back into standing position
⦁ Performance Notes:
⦁ Keep your shoulders back, spine flat and head level. No rounding of the neck or back. Keep your knees pointed apart as you push up - do not let them buckle in.⦁ Modification: Use a table for assistance until you can side squat your whole bodyweight comfortably.⦁ Modification: Alternating left and right: easier, doing one side at a time: harder⦁ Modification: Do them uphill or downhill to make them easier or harder
⦁ Lunge (6-12 each side)
⦁ Steps
⦁ Standing position⦁ Step forward⦁ Drop your hips down⦁ Knee should almost touch the floor⦁ Both knees bent at 90 degrees at bottom of lunge⦁ Push yourself back up and step back into standing position
⦁ Performance notes:
⦁ Modification: If you are unable to perform a lunge, modify it by not taking the step back at the end. Keep your feet in the staggered position and drop your hips up and down without a step.⦁ Modification: Try them on a hill. Perform these facing uphill (easier) or facing downhill (harder) to add or decrease difficulty.⦁ Modification: Alternate sides (easier) or perform them one side at a time (harder)⦁ Modification: walking lunges (step forward into standing position at the end of the lunge instead of backward, so you keep "walking" forward as you complete reps).
⦁ Rev. lunge (6-12 each side)
⦁ Steps
⦁ Standing position⦁ Step backward⦁ Drop your hips down⦁ Knee should almost touch the floor⦁ Both knees bent at 90 degrees at bottom of lunge⦁ Push yourself back up and step forward into standing position
⦁ The performance notes are the same as those for the standard lunge (above)
⦁ Step behind lunge (reverse lunge twist) (6-12 each side)⦁ Steps⦁ Standing position⦁ Step behind your other foot and rotate torso⦁ Drop hips⦁ Knee should almost touch the floor⦁ Both knees bent at 90 degrees at bottom⦁ Step up and rotate back into standing position⦁ Performance notes⦁ Hold your arms up in front of you and use them to help you balance as you complete the move.
⦁ Trunk twists (30)
⦁ Standing feet shoulder width⦁ Arms out out straight at your sides⦁ Rotate the hips and spine to both sides, so your arms swing around your body⦁ Rotate as far as you can go and increase progressively
⦁ Neck rolls (6-12)
⦁ Standing with your hands on your hips⦁ Stretch your neck all the way to one side⦁ Slowly roll your head in a circle⦁ Gently stretch your neck throughout the entire circle⦁ Then roll your head the other direction
⦁ Jumping jacks (30)
⦁ Keep arms and legs straight⦁ Bring your hands all the way over your head so they touch (or almost touch) at the top - putting your shoulders through the entire range of motion. If it hurts to bring your hands all the way up overhead, then bring them as high as you can without pain.⦁ Bounce on the balls of your feet (not heels)
⦁ Pushup position
⦁ Perform these exercises in modified pushup position (on knees) if they are too difficult in pushup position
⦁ Shoulder touches (30)
⦁ Pushup position⦁ Lift one hand + touch opposite shoulder⦁ Keep core tight⦁ Replace hand on ground⦁ Repeat with opposite hand
⦁ Twists (6-12 each side)
⦁ Pushup position⦁ Feet together⦁ Hands shoulder width⦁ Fingers pointed forward⦁ Lift one hand off the ground⦁ Twist and Reach up towards the sky⦁ Twist back and place your hand back on the ground
⦁ Pushups (6-10)
⦁ Steps
⦁ Feet together⦁ Hands shoulder width⦁ Fingers pointed forward⦁ Lower yourself all the way to the ground⦁ Without resting the on the ground⦁ Push yourself back up⦁ All the way until your arms are fully extended
⦁ Performance tips
⦁ Head, shoulders, hips, knees, ankles all in line. Back flat.⦁ Complete the full range of motion of the pushup - arms fully extended at top, chest all the way to the ground at the bottom.
⦁ Variations: wide grip (hands wider than shoulders), narrow grip (hands together or narrower than shoulders), straddle (feet wide, hands shoulder width)
⦁ Burpees (6-12)
⦁ Standing Position
⦁ Place hands on ground and kick feet back in pushup position⦁ Perform a pushup⦁ Tuck your knees in⦁ Jump up off the ground and raise your hands over your head⦁ Return to standing position
