How do you warm up? (FREE warm up inside!)

A proper warm up is a VERY important component of strength and conditioning that many people overlook…  Not sure where to start?  You’re in luck!

Stop jumping on the elliptical for 10:00 to break a sweat, it’s time to get with the program!

Here at Beyond Strength Performance NOVA, we have a few goals within our warm-ups:

• Improve movement competency

• Simply put, we want to “reset” our movement from the ground up.  The neurodevelopmental process (how baby naturally explores the environment and develops sound movement) is GREAT for this!  We work from the ground up, in a particular order
  • Supine to Prone
  • Prone to push-up/quadruped
  • Quadruped to tall kneeling/half kneeling
  • Half kneeling to to standing
  • Standing to gait work

• Improve movement capacity

• Essentially, we want to move our bodies through large ranges of motion, preparing our joints and tissues for the demands of what’s to follow

• Raise core body temperature

• Most of you already have this covered!

• Central nervous system excitation

• Work from low intensity movements to more neurologically demanding compound movements
• Think about starting slow and working to fast…

• PREPARE for whatever the heck we are getting into!

• Are you getting under the bar to squat?
• You don’t just jump right into your working sets!

Here’s what that may look like:

Ready to improve your warm-up?  Here’s what was in the video:

1. Brettzel with diaphragmatic breathing x 1:00/side
2. Lumbar locked t-spine rotation x 8/side
3. Push-up EQI x :20/top, middle, and bottom
4. Leopard crawl x 10yds FWD and BKWD
5. 1/2 kneeling active hip flexor stretch (tall, tension, tilt) x (2 x:10/side)
6. Squat w/ rotation and extension x 5
7. Lateral isometric lunge x :20/side
8. Active to passive high knee to walking quad stretch with RDL + forward lunge x 5/side
9. Band pull-apart (horizontal and overhead) x 10/each
10. Jump rope x 1:00
11. Lateral hurdle shuffle to linear sprint x 2/side
12. Kettlebell goblet pop-up x 3

Get to work!!

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Chris Merritt

Owner at Beyond Strength Performance NOVA

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ Functional Range Conditioning Mobility Specialist/ FMS/ Strong First Level 1 Certified Kettlebell Instructor/ Owner of Beyond Strength Performance, LLC, Beyond Strength Performance NOVA, LLC, and Beyond Strength Performance Tactical, LLC

Latest posts by Chris Merritt (see all)

• Why Your Favorite Instagram Model’s Butt Program is a Waste of Time - 2017/08/30
• The ABC’s of the Kettlebell Swing - 2017/08/23
• I’m New to the Gym, What Should I Do? - 2017/08/16