Warm-up is essential prior to any Physical Exercise

"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

2. Clear dysfunctions and improve mobility
   • Identify dysfunctions & issues
   • Mobility vs Stability - what needs what
   • 3-planes
   • The big 3 - Ankle, Hip, T-Spine

3. Turning on the Central Nervous System
   • 3-planes
   • Ground based
   • Gravity
   • Proprioception

4. 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