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
