I would like to take a little time to go over the warm-ups and some pre warm up stretching techniques/routines. As you may have noticed in the past week or so we have had a “skill” written on the board. In order to have time to go over the “skill” for that day the beginning portion of the warm-up may shorten up slightly depending on the workout for that day. Especially on the days we have a strength and a METCON, the warm-up won't be as long as you may be used to. With that said, we wont be doing much pre workout mobility work anymore either. So I would like to take some time and give you guys some ideas for a “pre-warm-up”.
First, if you are going to do any type of stretching prior to a work out make sure your muscles are warm. You never want to stretch a cold muscle. Cold muscles make it harder to get into certain positions and a cold muscle wont stretch as far as a warm one. With that said if you try to over stretch a cold muscle it could lead to injuring the muscle and not allowing you to workout until it is healed. My suggestion is to do some light rowing, biking, jump roping, running, dancing....just something to get the blood flowing and increase your body temperature. Or you could kill two birds with one stone and do some dynamic stretching. Here are two different routines you could do for some dynamic stretching. One is with the PVC and the other is just with your body.
1 Set Of The Following:
15 Shoulder Rolls
30 Trunk Rotations (PVC on Back)
15 Good Morning
15 Over Head Squats
10 Lunge Complexes*
5 Full Body Circles (Each Side)
*1 Complex=Forward Lunge, Reverse Lunge, Side Lunge, Curtsy Lunge
*Complete All Four On One Leg. Then Move To The Next Leg. 5 Reps Per Leg/10 Total.
Body Weight Warm-up
10 Reg Jumping Jacks
10 Seal Jumping Jack
10 X Jumping Jacks
10 Slow Air Squats (3 Sec Decent/3 Sec Pause At Bottom/3 Sec Accent)
10 Leg Swing Front To Back & Side To Side (Each Leg/Holding Onto Something)
10 Curtsy Lunges (Each Leg)
5 Inch Worms w/ A Push-up
Either one of these would be a good way to get yourself ready to start the warm-up that is written on the board. If you are usually at the gym 5-10 mins early give one of them a try instead of doing your static stretch. You may find that you can move easier during the warm-up and it doesn’t take you so long to get your body ready to move in good positions. Also save the static stretch for after the workout when your body is really warmed-up and hopefully you have a little bit of a sweat going. Stretching at the end of the workout will help to reduce DOMS (Delayed Onset Muscle Soreness) that may come from the workout. Also it will help to reduce stiffness in muscles or joints.
If you have any questions regarding the movements written in the two routines above please ask. Also, if you need help with trying to figure out what to stretch after the workout you can ask a coach, stretch the muscle groups that were worked the most in the workout, or check out the Mobility WOD posters that are hanging on the wall. There are some very good mobility ideas on them.