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  • Warmup

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    Zac Brouillette
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    The document outlines a warm-up routine with several sections: foam rolling daily body parts, a warm-up template progressing from lower to upper body and including mobility and activation exercises, and examples of exercises for each section. The warm-up template includes 6 sections - lower body CNS activation, upper body CNS activation, hip/ankle mobility, shoulder mobility, glute/erector activation, and core stabilization. Specific exercises are provided for each section, with the goal of preparing the body for workout demands through consistent warm-up routines incorporating mobility, activation and central nervous system preparation exercises.

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    Warmup PPT

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    The document outlines a warm-up routine with several sections: foam rolling daily body parts, a warm-up template progressing from lower to upper body and including mobility and activation exercises, and examples of exercises for each section. The warm-up template includes 6 sections - lower body CNS activation, upper body CNS activation, hip/ankle mobility, shoulder mobility, glute/erector activation, and core stabilization. Specific exercises are provided for each section, with the goal of preparing the body for workout demands through consistent warm-up routines incorporating mobility, activation and central nervous system preparation exercises.

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    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pptx, pdf, or txt
    374 views10 pages

    Warmup

    Uploaded by

    Zac Brouillette
    The document outlines a warm-up routine with several sections: foam rolling daily body parts, a warm-up template progressing from lower to upper body and including mobility and activation exercises, and examples of exercises for each section. The warm-up template includes 6 sections - lower body CNS activation, upper body CNS activation, hip/ankle mobility, shoulder mobility, glute/erector activation, and core stabilization. Specific exercises are provided for each section, with the goal of preparing the body for workout demands through consistent warm-up routines incorporating mobility, activation and central nervous system preparation exercises.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pptx, pdf, or txt
    of 10

    The Warm-up (Pre-ActivityPrep)

    Avoid old fashioned type warm-ups


    Utilize pre-hab exercises
    Create different warm-ups for different
    days
    Base pre-activity-preparation movements
    off of demands of exercises during the
    workout
    Utilize consistent template and
    progressions

    Foam Roller
    Daily:
    Calf
    Hamstring
    Glute
    Hip
    Quad
    Low Back
    T-Spine
    Lat

    Warm-Up Template
    1. Lower Body CNS
    2. Upper Body CNS
    3. Hip/Ankle Mobility
    4. Shoulder/T-Spine Mobility
    5. Glute/Erector Activation
    6. Core Stabilization

    Lower Body CNS


    Quick Step
    Lateral/Linear Line Hop (Single or Double
    Leg)

    Ali Shuffle
    Wide Outs
    Squat and Sink
    In Place Bounding
    Mountain Climbers

    Upper Body CNS

    Forward-Backward Hand Walks


    Lateral Hand Walks
    Forward Backward Hand Hops
    Lateral Hand Hops
    Clap Pushup
    Plank to Pushup

    Hip/Ankle Mobility

    Prisoner Squat
    Counter Balance Squat
    Overhead Squat
    Lunge Variations (X-over, Fwd, Bkwd)
    Inchworm Walkouts
    Iso Lunge and Squat Holds

    Shoulder/Thoracic Spine
    Mobility

    I-Y-T-A Raises
    Stick Arch
    Upper Body Clamshell
    Cuban Press
    Internal/External Rotation
    Band Pull Aparts

    Glute/Erector Activation
    Hip Lift Variations (Double Leg, Single
    Leg)
    Superman
    Prone Cobra
    Body Weight Back Extension
    Bird Dog/Quadruped

    Core Stabilization
    Bridging Variations
    Double Arm/Double Leg
    Single Arm/Single Leg
    Weighted

    Side Bridge Variations


    Standard (Single Arm/Double Leg)
    Single Leg with Hip Abduction
    Double Leg with hip tap

    SAMPLE WARMUP

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