How We Structure Our Warm-ups

The following video details how we structure our exercise warm-ups.

Our warm-ups usually have 5-6 components. The first 5 are a staple and the 6th one depends on what the focus is for that day. These warm-ups usually last anywhere from 5 to 10 minutes. In this video owner John gives a simple exercise for each step to give you an idea of how you can structure your own warm-up.

How we structure our warm-ups:

  1. Self Myofascial ReleaseSMR/Release: This is deep tissue work in the form of foam rolling, the lacrosse ball or the marshmallow stick.
  2. Open and Anchor: Opening or anchoring a joint the way it needs to be opened up. (Mobility)
  3. Core activation: We like to do anti-rotation along with other core exercises.
  4. Movement or flow: Here we combine more than 1 exercise and transition into each one seamlessly.
  5. Explosive movement/Firing up our Central Nervous System (CNS): This is in the form of medicine ball slams but with our athletes it can be in the form of running or jumping.
  6. Regression of a lift: If the main lift for the day was a bench press, we can do pushups as part of the warm-up.

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