Dynamic Warm Up Quick Reference

Posted by on April 6, 2010 with 0 Comments


Warm Up Routine

This is you simple, warm up routine. Do this before each workout, it should raise your body temperature, increase your heart rate a little and lubricate all your joints before getting into your main routine.

Exercise Manual-Notes (if any)
Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in front of you like you are chopping wood.
You will have to bend at your knees to complete this.
Return to starting position and repeat.

Trainer’s comments:
Pick up the lightest dumbbell you have (1.5kg), and simply grasp that in 2 hands. Do the movement in a controlled motion.

Sets Reps Weight/
1 20
Standing Reverse Wood Chop with Med Ball
1. Start by holding a medicine ball at knee level in a semi-squat position.
2. Rotate your trunk and extend your knees while raising the ball up towards the opposite shoulder. Keep your arms fairly straight during this movement.
3. Return to the starting position and repeat for prescribed repetitions.
4. Repeat with the other side.

Trainer’s comments:
With the same weight, again the movement should be controlled, try not to let the weight take control of you

Sets Reps Weight/
1 15 on left
2 15 on right
Standing Torso Twist
1. Stand with and shoulder width stance. Hold a dumbell with both hands out in front of your body.
2. While holding the dumbell rotate your trunk to the left maintaining the dumbell position. Repeat to the other side.
3. Repeat for prescribed number of repetitions.

Trainer’s comments:
Finally with the same light weight, keep you hips still while you rotate your torso. Control, control, control

Sets Reps Weight/
1 20
Forward Backward Leg Swing
1. Start by standing with your feet shoulder width apart. You can stand on a small step or on the ground.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you can not keep your upper body from moving.
4. Repeat for the recommended repetitions and repeat with the other side.

Trainer’s comments:
Keep the upper body rock solid, it should be your hips that are getting worked not your lower back

Sets Reps Weight/
1 15 Left
2 15 Right
Lateral Leg Swings
1. Start by holding onto a secure object and raise your outside leg out to the side.
2. In a smooth and continuous motion swing your leg back and forth across the front of your body.
3. Swing through your full range of motion but keep your upper body stable throughout the movement.
4. Repeat for the recommended repetitions and then flip sides and repeat with the other leg.

Trainer’s comments:
Same with the Front Leg Swings, movement comes from the hips avoid too much lower back movement.

Sets Reps Weight/
1 15 left
2 15 right

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