Warm ups... some people love them some people hate them. Personally I find it really useful for getting the brain in gear and into the "habit" of exercise. The more sweaty and exhausting it is, the more it seems to improve performance, even though I initially thought I was wasting valuable energy.

Here is the one I currently use myself, with some of my clients and why.

The skeleton the warm up originally came from Dan John . I was then shown it at my wonderful gym where I train W10 performance.

PUSH
SQUAT/ KNEE DOM
PULL
HIP HINGE/ HIP DOM
CORE/ CORRECTIVE
PLYOMETRIC
LOCOMOTION
CARRY

An example for me may look like

1-2 rounds (8-10 minutes max)

Push up x 10
KB Goblet squat x 10
Gymnastic ring row x 10
KB Deadlift x 10
Tall plank shoulder taps x 20
Broad Jump x 6
Sled Push x 4 lengths
KB Farmers Walks x 4 length with 32kg x 2

The reasoning behind these movement patterns comes simply from getting full body movements in to prepare the nervous system, joints and muscles for the type of things they are about to do. These exercises are also quite challenging and so get the pulse going too. We should be sweating and a little out of breath after completing the circuit.

Obviously as a coach it is important to regress or progress the exercise for the level of the person doing it.

A beginner warm may look like this

2-3 rounds (8-10 minutes max)

Kneeling push up x 5
TRX Squat x 5
Prone row on bench x 5
Stick Hip Hinge x 5
Kneeling Plank x 20 secs
Med Ball Slams x 5
Suitcase Carry x 4 lengths 8-12kg x 2

Have a go and enjoy.

Yours In Health

Patrick Fallis

Founder of Leaner
www.leaner-uk.com