Functional Warmups

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Functional Warmups

WARMUPS - MOVE WITH PURPOSE

A proper warmup can make or break your training session. Often we skip the essentials and dive right into it. Whether it be a time issue or you just don't like to warmup, neither is an an excuse. Over time I've had to develop quick, efficient and functional warmups that get my body primed and ready without taking 30 minutes.
 
Your warmup doesn't have to and shouldn't be 10 minutes of nonsense mixed with an ERG to get your heard rate up.  We have to prep not only our body, but our mind. Incorporating isolated movements will prep your CNS (Central Nervous System) to achieve a great full body warmup.

BREAKDOWN:

This Lower Body warmup has a mixture of dynamic movements with holds and tempos to prime your body for a heavy lower body day. 

Assault Bike - Using the Assault Bike in this way provides a little kick start to move some blood. Moving blood around the whole body is key to raising body temperature and sending nutrients to the tissues that are about to work. You can sub the Assault Bike with a rower or any piece of cardio equipment, or simply run or jump rope.
Back Extensions - Your Spinal Erectors run from your neck down to your lower back. Proper lower back warmup is essential in any lower body movement.
Dumb Bell Glute Bridges  - These are going to get your glutes & hamstrings fired up and ready to go. By placing a dumbbell across your hips, plant your feet and drive your hips vertically while squeezing your glutes.
Banded RNT Lunges  Reactive Neuromuscular Training is a great way in single leg exercises to correct form by helping to cue the athlete to keep their hip rotators turned on to avoid caving at the knee. A light band tension is all you need to wake these brain patterns up.
Tempo Goblet Squats  - A key movement in warming up your lower body. The tempo variation of a goblet squat emphasizes proper engagement and movement patter in your squat.
 
BREAKDOWN:
 
This Upper Body warmup gets you primed for both vertical and horizontal pressing, focusing on stability and control.
 
Ski Erg - Using the Ski ERG in this way provides a little kick start to move some blood. Moving blood around the whole body is key to raising body temperature and sending nutrients to the tissues that are about to work. You can sub the Ski ERG with a rower or any piece of cardio equipment, or simply run or jump rope.
Side Plank - Essential for core stability. Hold your side planks on your forearm or palm for a further challenge. Keep track of your breathing.
Single Arm Ring Row - A more experienced ring row, for those looking to develop single arm strength and stability. Widen the feet at the base, tuck your rib cage and keep your core engaged and in alignment from head to toe.
Half Kneeling Bottoms Up KB Press - This is a great exercise to develop shoulder stability and strength, as well as, restoring some overhead pressing patterns. Choose a kettlebell that is heavy enough to force you to concentrate but not so heavy that you lose control of the bell.
No Push-up Burpee - The "Half Burpee" is a perfect warmup for hip hinge, hamstrings and lower back while getting your heart rate up a little bit.
BREAKDOWN:
 
This Full Body warmup attacks your hips, shoulders and gets your heart rate ready for your training session.
 
Assault Bike - Using the Assault Bike in this way provides a little kick start to move some blood. Moving blood around the whole body is key to raising body temperature and sending nutrients to the tissues that are about to work. You can sub the Assault Bike with a rower or any piece of cardio equipment, or simply run or jump rope.
Cossack Squat - A lateral lunge, great for warming up your hip range of motion and testing out mobility. Keep your trail foot flat, or lift onto the heel to add in some extra depth while lunging to each side.
Banded KB Swings - KB Swings are perfect, adding a band creates more resistance and forces you to focus on aggressive hips during the swing.
Ski Erg - Using the Ski ERG in this way provides a little added cardio to your warmup. Moving blood around the whole body is key to raising body temperature and sending nutrients to the tissues that are about to work. You can sub the Ski ERG with a rower or any piece of cardio equipment, or simply run or jump rope.
KB Push Press - This is an upper body strength and lower body power exercise. Pick a weight that allows you to control your reps yet challenges your press and lockout.
Strict Pull-ups - The perfect upper body warmup for pulling or pushing. If you are able, perform them with a wide grip to help activate your scapula & lats.

BREAKDOWN:

Warmup with this quick 5 minute bodyweight circuit then move onto the barbell warmup for the lift you are going to work on. Perform once through with the empty bar, if you'd like add light weight and perform again with 3 reps of each.

SNATCH

5 Snatch Grip Deadlifts

5 Muscle Snatches from Hip

5 BTN Snatch Grip Push Press

5 Hang Power Snatches

5 Over Head Squats

5 Low Hang Snatches

 

CLEAN & JERK

5 Clean Grip Deadlifts

5 Muscle Cleans from Hip

5 Front Squats

5 Hang Power Cleans

5 Push Press

5 Low Hang Cleans

5 Split Jerks

 

RECOMMENDED BARBELL BUILD UP 

Barbell to 50% - these sets serve a purpose, don't move the barbell just to move the barbell. Perform extra warmup sets in this rep range to build movement pattern and get your body/joints warm.

50-70% - keep the rep range between 3-5 for these sets with a max of 3 sets.

70-80% - we're working our way into singles or sets of 2 reps. Being careful not to over do it with a max of 2 sets.

85%-90% - 1 Rep

95% - 1 Rep

Heavy Single Attempts - 2-3 attempts. If you PR, that's great! If you hit 98% that's also great. Any day you can hit 95%+ is a good day! Make sure to take 2-3 minutes between attempts if not more.


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