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Welcome to Lavanda Elite. THE CENTRE FOR PHYSICAL EXCELLENCE

Warm-up is essential prior to any Physical Exercise

Posted on 16 January 2018

"Let's get that SEXY BODY back"

Proper warm-up is an essential part of our pre workout routine. This short session of stretches can have a big impact on your physical and mental well being, therefore, it's vital to warm-up properly.

With each Warm-up plan you need to incorporate the following,

1.Increase muscle temperature (Warm-Up)

Foam Rolling

Repeat this 2 more times
• Dynamic flexibility
• 3-planes

  1. Clear dysfunctions and improve mobility
    • Identify dysfunctions & issues
    • Mobility vs Stability - what needs what
    • 3-planes
    • The big 3 - Ankle, Hip, T-Spine
  1. Turning on the Central Nervous System
    • 3-planes
    • Ground based
    • Gravity
    • Proprioception
  1. Movement
    • Basic movement patterns
    • Specific movement patterns to meet your needs


Muscle Temperature - 4 Dynamic Flexibility

  • Walking Knee Hug
  • Heel to Butt
  • Alt ankle taps
  • Bear Crawl
  • Side Shuffle
  • Frog Hops
  • Half Monkeys

 Dysfunction/Mobility- The Big 3

  • Ankle - Tri-Stretch
  • Hip - Hip Rockers w/ 3 stances
  • T-Spine - T-Hugs/T-Swings 

CNS

  • Squat Jumps

Movement

  • High Knees/Butt Kicks 
  • Single leg Alturnate Hops 
  • Zig-Zag Runs/Shuffles

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