Design a Better Warm Up – Part 2

Eirinn TGU

In part two I have teamed up with my colleagues Derek Christeler and Tyler Cote at the Training Room to go over some more warm up options. Part one laid out some simple approaches we incorporate at the Training Room. Part two will continue on that same note and add to the repertoire. With so many exercise choices its imperative you make the right one, unlike my friend Ron Burgundy!

milk-was-a-bad-choice

Tyler sums it up well with the following.

“In my experience the most effective and efficient warm-up is geared to your specific weakness and/or goal(s) for that session. At The Training Room we take a movement based approach when designing a program, therefore we will use a variety of tools to help mobilize certain joints, while stabilizing others”. The tools that may be used are:

Diaphragmatic Breathing:

This will help calm down and reset your system, allowing you get more from your specific mobility drills.

Soft Tissue Work:

Whether it be a foam roller, lacrosse ball or any other contraption you may have at your disposal, the objective is to get blood to that area and take advantage of the proprioception abilities we have.

Eirinn LAX Ball pic
Eirinn using the LAX ball on her lats

Joint Mobility:

This could be a host of things. From general FMS corrective exercises to joint specific mobility drills. The goal here should be to help mobilize the joints you will be using prior to your exercises.

Joint Stability:

Stability includes a conscious effort at turning on your core and glues, the most important muscles needed to stabilize your midsection to prevent injuries.

Dynamic Exercises/Plyometrics:

Once everything is moving properly it’s time to turn up that internal temperature and put those joints to use!

 

3 – Breathing, Core & Crawling

Another warm up approach can be using a tri-set of tools to fill the buckets according to what the client needs based on the FMS assessment. Two rounds of three exercises that check all the boxes for an individual can be a lot better than spending twenty minutes doing correctives. After all we are there to train people not put them through PT.

When it comes to breathing a lot of times the PRI approach very early on in someone’s training career can be difficult to understand so we have them breathe other ways. Just getting some one to breath right before they lift is a positive. A lot of people either breath very shallow or hang out in extension all day long or both. This can be a good reset.

a. Breathing

Core Activated Cable Leg Lowers

This active straight leg raise corrective requires you to grab the rope with resistance on the cable, nothing too heavy or too light. Inhale through the nose to fill the lungs and exhale through pursed lips as you bring your ribs to the ground and brace your abdominals.

b. Trunk

Plank or Bodysaw

Curve your pelvis to your chin and pull from the elbows as you inhale on the way back and exhale pulling forward.

c. Crawling

Crawling patterns are brain candy. Motor control development is a necessity for most people. A baby crawl, bear crawl or lateral crawl are all great here.

I like the progression of the “creep with an exhale – 1 knee down”. In this example, the knee and hand on the opposite side of the body are off the ground. Inhale as you prepare to lift and exhale as the hand and knee are off the ground. You should feel the midsection turn on at this point.

The next progression on from this is a “Creep with an Exhale(Knee Up)”.

4 – The Turkish Get Up (TGU)

One movement that provides mobility and stability to the shoulders, hips and ankles is the TGU. There is no quick way to cover the TGU in one section of an article but I will go over whats necessary in order to be cleared to attempt this movement. First, we need to see if you have the required thoracic spine mobility to successfully execute the movement. This can be assessed with the shoulder test on the Functional Movement Screen. A score of 2 or 3 is good enough. Another way is a tall sit clearing test as demonstrated by Derek Christeler below.

As you can see, Derek has sufficient shoulder and hip mobility to comfortably sit in the tall position and maintain the correct overhead position.

In part three of “Design a Better Warm Up” we will have Derek go through the TGU and the most common areas that are performed incorrectly including the setup, set down and how to properly execute the hinge.

Find us on Instagram:

@thetrainingroomboston – The Training Room

@jcarroll6 – Jonathan Carroll

 

 

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