Aimee's MORNING WARMING

Catalyst Athletics

Weightlifting, Functional Fitness, General Fitness, Functional Training
Coach
Aimee Anaya Everett

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

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the GOAL of Morning Warming
The goal is to start your day moving so that you can wake up your body and mind before starting your workday, getting on your phone, or starting the chaos of your day. Don't rush. Nothing is meant to be fast. Make sure you are nice and controlled in all of your movement, and don't try to do it for time. Meaning, this mental and physical benefit shouldn't be done as fast as possible.
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what do we do for MORNING WARMING?
You will have a plan each day designed to be completed in 10-20 minutes. You can choose to do each exercise before moving on to the next, or do it as a circuit. There will be barbell technique work, core work, body weight exercises and unilateral and/or "successory" work with DBs or KBs that are designed to strengthen and WAKE UP your body and mind.
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do I have to do this in the morning?
While it is designed to do first thing in the morning to help wake up your muscles and joints, and get your mind and body ready for the day, you can certainly do it at any time. You can use this program as a benefit to your body and mind any time during the day that best fits your life!
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can I do MORNING WARMING as my workout??
YES! You can do it as your workout if you are looking for something that doesn't require a lot of equipment, is low impact and effective, and only have 10-20 mins in a day for fitness. ALSO- while it is designed to do in the morning separate from your training, but you can use it as part of your warmup, your accessory work, or in addition to your training if it best fits your plan and schedule.
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Can I do more than 5 days per week?
YES! Absolutely! Instead of going based on week, you can just keep doing the training days in a row and not take rest days. I do advise taking at least one day off (perhaps Sunday). ALSO there is a lot of variety in these 4 weeks so you can repeat the program every 4 weeks and not get bored. You can also then try to increase weights or reps with DB/KB work when you repeat the 4 weeks once it ends!
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Have a program with videos and instructions right on an app!
Equipment
Required
barbell, broomstick, or PVC pipe
Recommended
dumbells, KBs, box or bench, bands
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Sample Week
Week 1 of 4-week program
Sunday

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

Monday

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

Tuesday

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)

Thursday

A

Morning Warming a.1

3 x 9

B

Reverse Lunge to Step UP

3 x 12

C

Filly Z Press

D

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Friday

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

Coach
coach-avatar Aimee Anaya Everett

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.

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WAKE UP YOUR DAY

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
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Aimee's MORNING WARMING