I frequently get asked about movement prep and warm-ups. In my gymnastics workshop I do a 30 minute segment on warm ups that focuses on preparing the body for activity through increased circulation, core exercises, active stretching, joint mobilities, progressive weight bearing and neuro muscular cuing. The warm-up that I teach is rather extensive. I consider it to be a menu of options and encourage my students to choose movements from it that are pertinent to their upcoming workout. For example, if the day’s workout includes deadlifts, make sure to include the hamstring ROM as well as the core integration exercises. If the workout includes handstand push-ups, make sure to address all of the joints of the upper body with progressive weight bearing.

I am in the process of creating a video library of warm-ups (this is going to take me a while). For now, I would like to provide you with a list of the movements that I include in the workshop as well as an outline of the logic of the warm-ups.

My method to warming up is generally as follows:

1. Increase heart rate and respiration (3-5 minutes)
2. Core integration exercises (all planes including isometric and active work) (10 minutes)
3. Active stretching (ROM) (5 minutes)
4. PNF activity (balance and neuro muscular cuing) (3 minutes)
5. Any pre-workout skill training/ progressions (10 minutes)

Below is a list in order of my 5 parts to a comprehensive warm-up. I am paying special attention to parts 2 and 3.

1. Heart rate and Respiration
3-5 minutes of any large muscle activity. Can include jumping rope, rowing, running, calisthenics or any movement of choice to raise heart rate, respiration and circulation. Should include some functional BW movement such as squats, lunges, push-ups and sit-ups

2. Core Integration Exercise
To include work in prone, supine and side positions both static and active with a mix of flexion, extension, adduction, abduction and rotation. Movements are done on the ground. Basic exercises are as follows:
Supine TVA contractions
Supine Adductor activation
Bridges (static & active, uni and bilateral)
Planks (side and front for :30 hold)
Active planks (all forms of movement while stabilizing in a plank position)
Side lying hip rotation (internal/external hip rotators)
Side lying hip abduction
Prone alternate arm/leg extensions from quadraped position (static & active)
Back extensions
Flexion w/ rotation (sit up w rotation)

3. Active Stretching
Either in place or walking across the floor. Move through these stretches with the cadence of a regular exercise. Designed to increase circulation, cue body positions and activate muscle while the core position remains stable and locked:
Walking hamstring stretch
Walking ITB stretch
Walking Quad stretch
Walking figure 4 glute stretch
Lateral lunging adductor stretch
Kneeling Quad/hip flexor stretch
PVC pass throughs
PVC circumduction (big circles clockwise and counter clockwise)

4. PNF Activity
Include movements such as single leg toe touches to prep the nervous system. An example would be to stand on one leg and reach down to the ground and touch a target with the opposite hand and then reach overhead while maintaining balance.
(more to come on these types of activities in a later post)

5. Skill training/progression
This is where you would include the teaching or progressions of any of the skills that you are doing in the workout. For example: Burgener warm-up for a snatch, my handstand progressions before handstand push-ups, muscle-up progressions from knees (always do these even if you have a muscle-up to prepare the shoulder for an extreme ROM)