The Warmup is a very overlooked and under-utilized tool to maximize performance.  It is absolutely essential to prepare your entire body for the challenges you will face in competition and to make sure all of your muscles will be available for recruitment to make you perform at your best.  

That is why our warmup is long and complete, we start by focusing on stabilization, and activation and progress to more dynamic and flexibility based movements.  

Below is a list of exercises that we typically perform in our warm up, in order:

Plank or Front Support 20-60 seconds

Side Plank or Side Support 20-60 seconds

Bridging 10 Reps

Wall Slides 20 Reps

Scap Push Ups 10 Reps

Wall Supported Knee Ups 10 Reps each

Knee Hugs 20 yds

Cradle Walk 20 yds

Lunge W/ Rotation 20 yds

Lunge to Instep 20 yds

High Knee Runs 20 yds

Heel Up Runs 20 yds

A Skip 20 yds

Gallop 20 Yds

Lateral Shuffle 20 yds 

Carioca 20 Yds

Spider Man Crawl 20 Yds

Inch Worm 20 Yds

This is not a warm up for the faint of heart or those that are not commited to competing at their best.  Prepare to walk away sweating and ready for competition.  

 

 

 

If you have comments or questions please leave them below.  Email me for explanation of any exercises.

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