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Do Not Skip Your Warm-up!

Do Not Skip Your Warm-up!

A proper warm up prior to a workout is crucial to your health.  Especially if you regularly engage in intense workouts that contain multi-joint or compound movements, as provided by the Full Throttle WOD app.  These benefits include enhanced performance and injury prevention.  Research shows that while static stretching is good for increased flexibility, dynamic stretching is the better choice for preparing your joints and muscles, as well as increasing your heart rate.

While some people like to focus their warm up strictly on the muscles and joints they will be using in that day’s specific workout, others focus on the soreness from the previous day’s workout.  I prefer engaging in a total body warm up, especially since my daily WODs tend to engage the entire body.

With the exception of the first three exercises, my warm ups vary from day-to-day so I don’t get stuck in a boring routine.  However, because there are so many dynamic options available, I’m still able to get a total body warm up while maintaining that variety.

I begin each warm up session with the following:

400m Run or Row

PVC Pass Throughs/Dislocates

And Leg Swings

Then on to two or three (or more if you feel the need) of the following:

10 Walkouts with Push up

Instep Lunge with Thoracic Rotation

10 Iron Cross and Scorpions

Full Throttle WOD Stretch Matrix

10 Leg Raises and DB Hip Raises

10 Kettlebell Goblet Squats with a 3 sec. hold at the bottom

10 PVC Overhead Squats

Finally, I finish up with the following barbell complex:

2-3 Rounds

5 RDL or Straight Leg Deadlift

5 Hang Shrugs

5 Hang High Pulls

3 Muscle Cleans + 2 Hang Squat Cleans

3 Strict Press + 2 Push Jerks

5 Front Squats

This is just a small sample of the many different dynamic stretches and barbell complexes to choose from.  Remember, more important than the method you choose, is that you are making a choice to warm up in the first place.  Make warming up a priority before your workout, and you will see a increased performance and mobility in your life.  And as always, live Full Throttle, not half-fast!

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