Below is a list of my top 4 exercises for a Full Body Warm Up.

I advise completing 2 rounds/sets of these 4 exercises before every training session.

Or check out the Spinal, Hip and Shoulder Stability & Mobility Series to create your own individualised warm up.

Counter Balance Squats

Exercise A

2 sets x 8 reps with 3 sec pause at the bottom of the range of motion (ROM)

Technique:

  1. Heels firmly on the ground at all times.

  2. Chest stays upright at all times.

  3. Knees are guided wide on the descent (negative) and the width of the knees is maintained on the ascent (positive).

  4. Straight elbows at all times.

  5. Technique and Box Heights for those who have trouble squatting.

Half-Kneeling T-Spine Rotations

Exercise B

2 sets x 8 reps per side

Technique:

Right Side:

  1. Right leg forward, fully in contact with wall. Right shoulder, elbow and wrist fully in contact with wall also.

  2. Eyes follow left hand. Full twist of neck.

  3. Breath steadily. Benefits to both breathing patterns; in/out -out/in.

 

Banded Lat Row

Exercise C

2 sets x 25 reps

Red/Black/Purple Bands.

Technique:

  1. Long arms to begin with.

  2. Pull elbows firmly behind body.

  3. Benefits to all elbow trajectories. Right by ribs for maximum Lat recruitment/activation.

 

Banded Glute Bridges

Exercise D

2 sets x 25 reps

Technique:

  1. Drive through the heel.

  2. Pull knees apart while driving upwards and maintain tension while descending.

 

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