Warmup

 

The warm-up is one of the foundations of our programs. The strength, power, and conditioning are extremely important; however, if you ignore the importance of the warm-up, you’re going to be disappointed with your overall results. At Smart Group Training, we really work on dialing in each and every aspect of the training program. There’s always a WHY behind EVERY SINGLE EXERCISE we choose. Nothing goes into a program unless we can give a reason WHY.

Check out some of the templates we use in our gym. After we screen a client (we use the FMS) and do the associated breakouts, we understand how to program for each client to get the best results. These templates are not perfect by any means, but using these templates allows us to save time programming without sacrificing results.

The templates below are based around mobility and stability. If the client we’re programming for is deficient in mobility, we’ll start with the mobility templates. If they’re deficient in stability and motor control, we’ll use the stability templates. First, screen your clients. Next, identify the weakest links and areas you need to address to get them moving better. Finally, use these templates and make minor changes if needed to ensure every exercise has a purpose and will enhance the way your clients move. A great warm-up will allow your clients to get more out of each session with you, so hopefully these templates will provide you with an outline to enhance results.

If you’re looking for a complete done-for-you system, check out our product coming out next week…Smart Group Training: The System. This is a complete done-for-you program that will literally transform the way you program for your semi-private and large group programs. General workouts are a thing of the past. Our system will allow you to personalize every workout, every day, all year long, and you won’t have to spend a ton of time doing it all alone.   Check it out and enjoy the warm-ups provided.

Stability Warm-Up #1 – Foundations

  1. Supine Silent Breathing (Knees bent)
  2. Supine Pelvic Tilts
  3. Curl Up
  4. Leg Lowering One
  5. 3 Month Deadbug Arms or Legs
  6. All Four Schnarffy Breathing
  7. Bubblegum Farts
  8. RNT Squat
  9. Stick Hinge

Stability Warm-Up #2 – Intermediate

  1. Supine Silent Breathing (Legs Straight)
  2. Leg Lowering 1 or 5
  3. Core Engaged Leg Raise
  4. Lower or Upper Rolling
  5. Spiderman Rotations
  6. ½ Kneeling Tightrope Rotations
  7. Reaching Hip Hinge
  8. Bootstrappers
  9. Walking Stretch Series (Quad, Knee Hugs, Leg Cradles, Straight Leg March)

Stability Warm-Up #3 – Advanced

  1. Crocodile Breathing
  2. Leg Lowering 1.5 or 2
  3. Deadbug Arm & Legs
  4. Upper Rolling
  5. Kneeling KB Lifts
  6. Stride Stance KB Halos
  7. Lateral Squat / Lunge
  8. Crossover Squat/Lunge
  9. Walking Stretch Series (Quad, Knee Hugs, Leg Cradles, Straight Leg March)
  10. Bootstrapper w/ Reach

Mobility Warm-Up #1 – Foundations – Straight Leg Raise Only

  1. 3 Month Breathing (feet supported)
  2. Side Lying Brettzel
  3. Supine Pelvic Tilts (knees bent)
  4. Leg Lowering One
  5. Glute Bridge
  6. Cat / Cow
  7. ½ Kneeling Tightrope Rotations
  8. Toe Touch Progressions
  9. Bootstrapper (heels elevated if needed)

Mobility Warm-Up #2 – Foundations – Shoulder Mobility Only

  1. 3 Month Breathing (feet supported)
  2. Side Lying Brettzel
  3. Rib Roll or Open Book
  4. Cat/Cow
  5. Quadruped Reachbacks
  6. KB Armbar
  7. ½ Kneeling Tightrope Rotations
  8. Reaching Hip Hinge
  9. Bootstrapper (heels elevated if needed)

Mobility Warm-Up #3 – Straight Leg Raise & Shoulder Mobility

  1. 3 Month Breathing (feet supported)
  2. Side Lying Brettzel
  3. Leg Lowering One
  4. Rib Roll or Open Book
  5. KB ASLR
  6. KB Armbar
  7. Cook Hip Lift
  8. Quadruped Reachbacks or Spiderman Rotations
  9. Bootstrapper (heels elevated if needed)