Strength Workout
- Standard Warm UpObjective: Release tightness, loosen joints,
activate muscles, and gradually ramp up your heart rate. The more intense the
workout, the more important the warm-up. Do not skip this. It should take about
10 minutes, or maybe longer if you encounter hot spots while foam rolling. Keep
focused and don't get too casual during the warm-up. There are many good warm-up
and dynamic activation movements, so be careful that you don't do so many of those
that you have no time left for the main set!
Release | Self-myofascial release.
Using a foam roller, stick, lacrosse or tennis ball, or any other tools, do a
quick check of all body parts that you will be exercising today. Spend a minute
or two on each hot spot, and make a note to avoid any areas where the tightness
cannot be released. | | Loosen | Performing
gentle circular movements with your hands, arms, feet, legs, hips, and head. The
goal is to activate, loosen and lengthen the tissue around your joints, so start
with small circles and increase the size gradually. Warm-up circles are always
gentle, never forceful. If you will be working your upper body, perform the Active
Warm Up and Cool Down for Shoulders. | | Activate | Perform
a dozen or so split squats or lunges, followed by a dozen or so burpees. The goal
here is to get large muscle groups moving and to begin to elevate the heart rate. |
Warm Up | Run or jog in
place for about two minutes, or perform burpees for about a minute. |
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