Strength in Conditioning for Wednesday, November 19, 2014
A good warm-up elevates heart rate and body temperature, improves tissue quality with SMFR or dynamic stretching, improves mobility, and includes activation exercises to improve motor control.
Exercises that improve core stability, glute activation, and scapular stability are often missing from warmups. Sequence 3 is the third series of stability exercises that can be incorporated into a warmup or used on an active rest day.
Combine this sequence with the hip and shoulder traction series and you have a good ten-minute routine that will improve your motor control and movement for your workout.
- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
Related Warm Up Resources
FlexibilityRx™: Glute Activation Drills (Quadruped Hip Extension)
FlexibilityRx™: Squat Therapy Series (Pistol Box Squat)
Syatt Fitness: Scap Pushup Progressions for Shoulder Health (link)
Dean Somerset: The Best Exercise You Will Ever Do – Plank Scap Pushups (link)
Quick Foot Ladder
Rope Climb Technique
LIFE: Foot technique & rope climbs from floor to standing
FITNESS: Sky is the limit
SPORT: L-sit & legless rope climbs
5 x 8-12
Weighted, strict, or partner pull ups/ring rows
15 Minute AMRAP
10 Push ups
15 Sit ups amrap