Warm Up

About this workout

Very Important Information

"ACTIVATING YOUR MUSCLES BEFORE YOUR WORKOUT IS LIKE PUTTING THE KEYS INTO THE CAR IGNITION without it there is no MOVEMENT," JAMO

"Basic Warm up activation - we stretch and move on"

"Advanced warm up activation - we contract the muscle in the stretched position"

Goal:

• Increase your core temperature
• Lengthen your muscles for long term flexibility
• Gains in mobility, stability and muscular firing power and strength
• Keep you injury free while working out

Body effects you will experience during warming up

• Increase in body and core temperature.
• Shortness of breath in the beginning stage, as you evolve you will condition yourself thus minimizing the shortness of breath

The exercises:
The warm-up activation exercises will be presented to you in a specific order based upon the program that you are working on. Generally speaking; however, the movement order, and physiological rational, are as follows:

T Hip rocking:
The FIRST exercise in order to warm up the lower and middle back and create mobility, elasticity and strength of this area making all pressing, squatting and lunging movements easier

Balance ball back and shoulders stretch:
The second exercise in order to stretch your upper back and also to create flexibility around the shoulders making all pressing and pulling movements easier.

Quadruped circles:
The third exercise in order to create strength around the hips and also more mobility around the hip joint making the lunges and the squats a more free and easy to perform movement; this allows even more strength around the legs

Hip Rocking:
The forth exercise, this creates more flexibility and strength around the hips to make all leg exercises easier

Lunge /forearm In:
Now that your back, shoulders, hip and legs are warmed up, we place the number one activation and stretching movement in the world, the lung/foream in, because this movement stretches you from top to bottom allowing you build even more strength around the hip and the legs later on

Hand walk:
The last warm-up exercise, the Hand walk not only stretches you from top to bottom, it also increases and activates your core temperature giving you additional preparation for your work-out;