Morning Warming is inspired by my time at the Olympic Training Center many, many years ago. The resident coach liked us to come to the gym before breakfast and do various exercises to wake up our body and get prepared for the training day ahead. I have taken that idea and adapted something that is designed to do first thing in the morning to help wake up your body, and get you mind and body ready for the day.
While I prefer this be done first thing in the morning separate from your training, you can use it any time during the day that best fits your life!
I have found such a benefit to doing this every morning at 8am, whether I am doing a workout later that day or not. I have come to love the peaceful 10-20 minutes in the gym, early in the morning before I do anything else. If you have a home gym like me, I prefer to start right after I wake up and do morning warming in my PJS, barefoot, listening to some calm soothing music. I do everything nice and slow and controlled and enjoy the process of waking up all of my joints, muscles, and my mindset.
Use this 10-20 minutes alone, or as a great SUCCESSORY to the rest of your training.
See BELOW for more information
A
Twisted Cross
3 x 10
B
Alternating Cobra Cossack Squat
3 x 10
C
Banded Clamshell
3 x 20
D
Banded Dead Bug
3 x 20
E
Dumbbell Curl & Press
3 x 10
F
HollowROCK
3 x 30
WARMUP
A
Aimee's WARM-UP Day #2
2-3 sets 10 alt. Thread the Needle (hold 3-5 seconds before switching 10 lateral banded walks ea/side 2-3 sets with barbell: 5 DL 5 tall muscle clean 5 front squat 5 strict press
Conditioning
B
Optional Successories Day #2
MORNING WARMING SUCCESSORIES 2-3 rounds (do at an easy pace) Side planks with rotations - 5-10 ea side Contralateral Single Arm Single Leg Plank - 5-10 ea side DB Bulgarian Split Squats -5-10 ea side NOTE: If you have not done these before, don't use weight. If you have done these, you can hold DBs. Use a weight you can do unbroken each leg
A
Banded Face Pull
3 x 15
B
Banded Pull-Apart
3 x 15
C
Snatch Press
10, 10, 5, 5
D
BIRDDOG
3 x 20
E
Hanging Leg Raise (HLR)
A
Morning Warming a.1
3 x 9
B
Reverse Lunge to Step UP
3 x 12
C
Filly Z Press
D
jackknives
WARMUP
A
Aimee's WARM-UP Day #5
2-3 sets Quadruped Lateral Crawl ~15m/side 5 quadruped shoulder CARS ea/side Alternating Cobra Cossack Squat x 5-8/leg (nice and slow and controlled down) 45 second Russian baby makers 5 Steps ea/leg Perfect Stretch Walk
B1
Morning Warming a.2
3 x 9
B2
Plank March
USAW Senior International Coach, coach of the national championship team Catalyst Athletics and coach of dozens of national and international level lifters, including national champions and medalists, American record holders, a Pan American Record Holder, Pan American Champion and Olympian. Aimee also coaches beginners, youth athletes, and Masters lifters as well as CrossFit athletes.
Welcome to a new morning to help wake up your muscles and joints, and get you mind and body ready for the day.
Get Aimee's Morning Warming