WARM UP
If you are not running to the park or your workout area, it is extremely important to incorporate a warm-up series before you begin your workout of the day. A warm-up sends blood to the muscles and prepares them for the strenuous activities to come and should be done for at least 10 minutes before EVERY exercise routine we perform. Therefore, the following dynamic stretches we have put together will help you increase your range of motion, achieve kinesthetic awareness of the objects around you, and be essential to injury prevention. Warm Up or Get Torn Up!!!
light jog
A little bit of cardio is essential to beginning a proper warm-up. We always recommend that our athletes take a light jog to their workout destination. But, if this isn't an option for you, make sure you jog at least 300 yards (3 football fields) to warm-up. A light jog gets the blood pumping throughout the body so the necessary materials for performance are available to your muscles
-Total Time = 1-2 min-
-Total Time = 1-2 min-
Jumping Jacks
After your light jog, your heart rate should be slightly elevated and you should have sufficient blood supply to the muscles. Jumping jacks are a great dynamic stretch that preps the lats, shoulders and upper back for the workout. They also should sustain an elevated heart rate so blood is continuously being supplied to these muscles.
-Total Time = 1 min-
-Total Time = 1 min-
Arm circle series
Now that you are slightly sweating and feeling warm, your muscles are ready to withhold a little stress, but nothing too strenuous. With your arms held out, rotate them forward in small circles. Make sure your palms are down. Next, switch directions and rotate your arms backwards with your palms up. Finally, repeat these motions one more time but rotating in big circles. Sustain each section of the exercise for a minute each.
-Total Time = 4 min-
-Total Time = 4 min-
huggers
Time to loosen up! Pretend your Michael Phelps and swing your arms simultaneously around your body hugging yourself. Then immediately repel your arms back until they maximally extend behind your back. Remember, keep moving! This should get all the muscles in your chest and upper to mid back ready for action.
-Total Time =1 min-
-Total Time =1 min-
Bent Over huggers
Next, do the same motion but in a bent over position with your legs spread wide. This should provide a stretch to the low back and hamstrings while continuing to loosen up your chest and back.
-Total Time = 1 min-
-Total Time = 1 min-
dangling arm circles
Last, cool down slightly by dangling one of your arms in a bent over position with your legs out wide. Then, begin to rotate that arm clockwise. Continue this motion for thirty seconds and then switch directions rotating counter-clockwise for another thirty seconds. Repeat this with the opposite arm for another thirty seconds in each direction. With the assistance of gravity this dynamic stretch cools you down and pushes blood to the upper extremities.
- Total Time = 2 min
- Total Time = 2 min
Shake it out
Shake it all out and mentally prepare yourself to be pushed. It's time for the workout!!!