TFAC Strength Camp Warm-up

Ok, guys I’ve put together a simple warm-up for you.  You’re going to do Part 1 (static stretches) first, then complete Part 2 (dynamic mobility) immediately afterwards.  I’d recommend starting this warm-up fifteen minutes prior to entering Strength Camp.  This should give you adecuate time to put your stuff up, warm-up, and be ready for class.  It’s imperative that you guys warm-up before class.  We don’t have very much time for warm-up, and need to start lifting heavy weights immediately.  If you’ve got any questions please ask.

PART 1 (Static Stretches)

- 1-arm Doorway Pec Stretch: 1 x 30 seconds each side

- Kneeling Heel-to-Butt Stretch: 1 x 30 seconds each side

- Supine 3-way Band Hamstring Stretch: 1 x 10 seconds each position

- Lying Knee-t0-Knee Stretch: 1 x 30 seconds

- Static Deep Calf Stretch: 1 x 30 seconds each side

- Lat Stretch: 1 x 30 seconds each side

 

PART 2 (Dynamic Mobility)

I’ve attached a link below for the dynamic mobility movements.  These movements should help to further increase your mobility, warm-up your joints, activate you nervous system, and increase your body temperature.  I’d recommend viewing the exercises a couple of times to make sure you’re not lost when you come into the gym.

-       Inch worm  1 x 8

-       Spiderman w/ overhead reach 1 x 5 each side

-       Wall hip flexor mobilization 1 x 8 each side

-       Wall ankle mobilization 1 x 8 each side

-       Squat to stand 1 x 6

-       Cross-behind overhead reverse lunge 1 x 5 each side

 

Link: #mce_temp_url#

Passwork: p1ec