So if you recall, the past post I started discussing the warm-up, and just clearing up some confusion. Mostly about why it's important, but even starting to show how to progress through it. If you missed that blog you can check it out by clicking here.
Today I want to go into a little greater detail about the exercises that might be involved within the three phases of the warm-up and even give you an example of a warm-up.
Release - This phase as discussed in the last post is all about getting the knots and tension released from our muscles. Unless you have a massage therapist at your beck and call this will usually mean foam rolling, or using a LAX ball. We have a great article on foam rolling here.
You typically won't foam roll more than three areas, and three common areas that need a lot of work are; pec minor, lats, and inner thigh (or the adductors). Just make sure for that last one you don't roll too close to the groin, or else the foam roller could slip and it will hurt. I may or may not be speaking from experience.
This whole process of the release phase really shouldn't take longer than 3 to 5 minutes.
Reset - So another term we could use for this phase is activate. We want to get the right muscles working so as to prepare our body for movement. We also want to reset breathing mechanics and continue to teach ourselves and clients proper diaphragmatic breathing.
We won't use more than 2 exercises, and will usually focus on the ones needed the most. This typically will mean an exercise coming from one of the following categories; breathing, glute activation, core, pelvic tilt.
I like what Dean Somerset says when he says "proximal stability promotes distal mobility". This basically means that the better stability we can create in the muscles that surround our spine, the easier it will be to get the our limbs and joints moving better.
Ready - So now this is where we focus a lot on bringing the core temperature up. Usually I'll write this part based on grounded mobilities and work up to dynamic movement like jogging or skipping. I like working coordination especially for foundation purposes.
So the ready phase might look something like this; A mobility laying down, a mobility on all fours, a half kneeling mobility, a standing in place mobility, lunges, bear crawls, shuffles, and skips.
I don't go over 8 exercises but I have a good solid progression where I'm not wasting time, and still getting a lot of solid work in.
There you have it, those are how I progress through the three phases of the warm-up, for a smart and effective warm-up that won't take much longer than 15minutes tops.
All together it looks like this;
Release - Foam Roll; pec minor, lat, and adductor
Reset - Breathing Drill, Glute Activation drill
Ready - Scorpion, Pigeon, Hip Flexor Stretch, Bench Slides, Bear Crawls, Reverse Lunge w/ Reach, Shuffle, and Skip
Video to come soon of each of these exercises.
P.S. The best part of all of this is that you can even just use this as a nice little recovery workout on your off days.
Did what I say make sense? Confuse you? Or sadly ruin your day? Or did it totally blow your mind, and make you feel that much more awesome? Either way, please comment below, I'd love to hear your thoughts.