General Warm Up

Warming up is about physically preparing yourself for what's to come whilst taking care of nuances and intricacies that are personal to you. Here are your goals: 1) Raise your heart rate and base temperature. Options for this are any "erg" (bike/row/ski) or, if you're feeling particularly elite, some game-based drills that get you warm. 2) Mobilise certain areas. If you have a lower body focussed day, focus on lower body movements (see videos), and the same goes for upper & full body etc. 3) "Activate" is a benign term that's been overused but feel free to get things fired up before getting on with the making session 4) Gradually increase the intensity of whatever you are doing. If it's squats, for example, start with an empty bar and progress over 5-7 sets up to your working weights for the day unless otherwise specified. Here are some videos for ideas

Swiss Ball Adduction ISO

1 x 30

Hip Abduction ISO

1 x 30

Deadbug ISO Hold

1 x 30

Wide Stance Box Squat (Parallel)

5 x 5 @ MAX kg

Kneeling Jump To Box

7 x 3

Hand Supported Bulgarian Split Squat

2 x 8

Nordic Curl - Band Assisted

2 x 8

Hand Supported (Not So) Sissy Squat

1 x 10

Medball Side-Side Slam

3 x 8

Bench Psoas Plank

3 x 10

4-Way Banded Neck Protocol

3 x 30

General Warm Up

Warming up is about physically preparing yourself for what's to come whilst taking care of nuances and intricacies that are personal to you. Here are your goals: 1) Raise your heart rate and base temperature. Options for this are any "erg" (bike/row/ski) or, if you're feeling particularly elite, some game-based drills that get you warm. 2) Mobilise certain areas. If you have a lower body focussed day, focus on lower body movements (see videos), and the same goes for upper & full body etc. 3) "Activate" is a benign term that's been overused but feel free to get things fired up before getting on with the making session 4) Gradually increase the intensity of whatever you are doing. If it's squats, for example, start with an empty bar and progress over 5-7 sets up to your working weights for the day unless otherwise specified. Here are some videos for ideas

Swiss Ball Chest ISO

1 x 30

Band Pull Apart ISO

1 x 30

Wide Grip High Pin Press

1 x 5 @ MAX kg

Tall Kneeling Medball Throw

8 x 3

Concentric Only 3-Point Row

4 x 6

2 Down 1 Up Lat Pull Down

3 x 6

Single Arm Eccentric Press Up (Medball Supported)

2 x 6

Chest Supported Y Raise Drop Catch

2 x 15

Cable Eccentric Internal Rotation

2 x 8

Elbow Gripped Lateral Raise ISO

2 x 1:30

Eccentric DB External Rotation On Bench

2 x 10

Dynamic Effort Warm Up

Using the principles of a traditional warm-up (raising heart rate, mobilising lagging areas and getting ready to shift some tin with intention), I want the emphasis for this warm-up to be focussed on being dynamic on your warm-up sets. Use your warm-up sets to put some real speed into the movement. For a trap bar deadlift, when you start with an empty bar, you can jump with the bar until the weight exceeds your intent to jump. For pressing try being as dynamic as possible when pressing. Be a missile,

Wide Stance Pause Box Squats

5 x 3

Hand Assisted Jump - Barbell

5 x 5

Single Leg Landmine Hip Thrust

3 x 6

Myofascial Foot Release With Ball

3 x 1:00

Trap Bar RDL

2 x 6

Incline Bench Reverse Crunch ISO

2 x 20

SSB Lateral Squat

2 x 6

Side Plank Bridge

2 x 8

Dynamic Effort Warm Up

Using the principles of a traditional warm-up (raising heart rate, mobilising lagging areas and getting ready to shift some tin with intention), I want the emphasis for this warm-up to be focussed on being dynamic on your warm-up sets. Use your warm-up sets to put some real speed into the movement. For a trap bar deadlift, when you start with an empty bar, you can jump with the bar until the weight exceeds your intent to jump. For pressing try being as dynamic as possible when pressing. Be a missile,

Swiss Ball Chest ISO

1 x 30

Band Pull Apart ISO

1 x 30

Pause Bench Press

5 x 3

Lateral Plyo Press Up Depth Drop

5 x 4

Tall Kneeling Medball Throw

5 x 4

Chin-Up

4 x 3

PJR Pullover

4 x 8

Dead Hang

1 x 1 @ 1:30

Landmine Press

2 x 8

Ring Face Pull

2 x 12

Kettlebell Curl

3 x 12

Decline KB Skull Crusher

3 x 12