Warm Up - Basic
Warm-Up Directions
The warm-up is not mandatory, but it is a fantastic way to prepare your nervous system, recognize and fix strength imbalances in your body, and strengthen your core.
Circuit Training: Perform each exercise without taking a break until one set of each exercise is completed. Then, take a 60-90-second break before continuing to the next round. I suggest two to three rounds in total.
Split Training: Perform each exercise for 2-3 sets with a break between each. This is usually an easier way to start (compared to circuit training) because it is easier on your aerobic system and allows more time between each exercise.
Plank with Shoulder Scapular Movement: 60-90 second hold and (if possible) 15-30 shoulder blade presses directly after without a break
Side Plank: 15-20 side bends with 10-15 side rotations without a break. You can also switch the order and start with the rotations first.
Alternating Arm and Leg Exercise: No matter what option you choose, try to get 12-15 on each side.