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How To Warm Up

The warm up is considered by some to be the most important part of a training session.
However, it is also the part of a session that is most often performed improperly or without
a well thought-out plan. A well-designed warm up not only optimizes performance, it also
decreases the chance of experiencing injury. Unfortunately, we need much more research
examining warm ups as certain aspects of warm up protocols lack good evidence.

A good warm up will have three basic components, each one feeding off of the last. First,
before any movement takes place, self-manual therapy or SMT will be employed to increase
range of motion (ROM). As previously mentioned, the jury is still out as to the mechanism
by which these techniques work. But anyone who practices SMT will admit that it definitely
helps, and in some cases, it can decrease muscle pain during movement. The second and
third components are dynamic mobility and activation drills. These may be performed
consecutively or interspersed with each other, and certain movements may even combine
the two such as the yoga push-up.

Dynamic mobility drills bring joints through their full range of motion in a dynamic fashion.
It’s been shown that static stretching can acutely decrease force production in the muscles.
This is why dynamic stretching done for repetitions is a much more optimal way to
increase joint range of motion prior to training.

Last, are muscle activations; these are low level/load exercises in which muscles are
contracted for low repetitions in order to prime them neurally and increase body
temperature. This ensures that they ‘fire’ optimally during training. They might also work
through a post-activation potentiation effect, or PAP. The goal here is to do 8 or so
repetitions to get the muscles going without quite reaching fatigue. There is no hard set
number as far as repetitions are concerned however. The main goal is to stimulate, not
fatigue the muscles.

Warming up is definitely somewhat of an art form. This is why we won’t prescribe any hard
set rep schemes or progressions, but rather provide suggestions and techniques that we’ve
found to work for us. After reading this, you’ll have an idea as to how much volume of each
of the three components you should employ. Like anything in
fitness; experiment, listen to your body, and figure out what works
best for you.

Self Manual Therapy (SMT)


Self Manual Therapy Video

Tools for SMT


Foam Roller
Lacrosse Ball

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Peanut (2 Lacrosse Balls taped together)
Stick/MuscleTrac/Tiger Tail
Softball

Choosing the appropriate tool


When it comes to choosing the appropriate tool for working on soft tissue, there are many
options. The ones listed are the easiest to obtain and cost the least amount of money,
however there are many other options. As you become more experienced with self-manual
therapy, you will find yourself using and experimenting with different tools on various
body parts. Remember, there are no hard rules when it comes to rolling out. The methods
and tools suggested represent just a few of the many protocols that may be performed.

In the following section, we will recommend certain tools for each muscle based on
personal experiences and what we’ve found works for us and our clients. Once again, you
must experiment and find what works and feels best for you.

Pressure=Force/Area. When choosing a tool, think about how much pressure you want to
apply. The smaller the tool is, the more pressure it will produce. You can use the foam
roller for virtually every body part, but you will soon find that the pressure you’re able to
produce isn’t sufficient for certain areas. This is the time for you to graduate to a smaller
tool in order to achieve the desired effect.

Let’s take the calves for example. When you first roll them out, you may be able to achieve
the appropriate amount of pressure (and subsequent discomfort) justby placing both of
your legs onto the foam roller and massaging them. Soon,
however, you’ll find that you need to stack the legs in order
to increase pressure on just one of the calves to achieve the
desired effect. Soon thereafter you may need to use a
softball on each calf individually. Conversely, if you choose
a tool and the level of discomfort is too much, you should
regress to a larger tool. You want to produce just the right
amount of tension and discomfort. There’s no need to get
medieval and torture yourself during the warm-up.

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Body Part and Appropriate Tool
Bottoms of Feet - Softball or LAX Ball

With your shoes off, place your foot on the ball and roll from the heel to each toe creating
five lines to each toe with the ball. Do 3 or 4 passes on
each line.

Calves/Peroneals – Softball

Sitting on the ground with both hands on the floor to


support your weight, place one leg on the soft ball. You
want to roll up and down the calf from the Achilles
tendon up to the back of the knee. Make sure to rotate
the leg and get the lateral aspect of the calf (peroneals).

Tibialis Anterior – Stick

Either place one foot on a bench bending the knee to 90


degrees or assume a half kneeling position, take the stick in
both hands and roll up and down the front of your lower leg,
making sure to stay lateral of the tibia itself and only working
the soft tissue.

Quads - Foam Roller


Lying prone on the ground, bend
one leg out to the side, leaving the
other lengthened straight out to
achieve an army crawl position. Place
the foam roller under the quadriceps
of the straight leg. Roll 2 to 3 inch
sections at a time working from
the hip down to the knee.

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Hip Flexors - Foam Roller or Softball

Taking the same position used for the quads, place


the foam roller or softball on the hip flexors. To find
them, first locate the bony prominence on the front
of the hip. Your hip flexors will be just outside and
slightly below that. Since these muscles are narrow
and tend to be quite painful, you won’t need to give
the ball/roller much motion and depending on the
level of discomfort,
you may want to start
out just by applying pressure without any motion at all.

The second position for attacking the hip flexors is to lie on


your side supported by the bottom elbow, and keeping the
bottom hip flexed with that leg flat against the ground to get
into the clam position. Wedge the softball under the lateral
aspect of the hip flexors and apply pressure.

Hamstrings - Softball

For the hamstrings, place a softball on a box, step or bench.


18 inches high is suitable for most people, however you can
work with whatever is available to you. Sitting on the box,
place the soft ball under one leg so that it rests in the
hamstrings. Using your hands for support, move the
hamstrings over the ball working 2-3 inch sections at a time
from the upper hamstring down to the knee. If you find a
spot that is particularly tender, you can stop on it and extend
and flex the leg for 6 to 7 repetitions.

Groin – Foam Roller and Softball

For the groin, you will need to use two positions. For the medial
aspect of the upper leg, lie prone on the ground and kick one leg
out to the side so that the femur is abducted and the knee is at
roughly 90 degrees of flexion. Place the foam roller under the
upper leg so that it is parallel to the body and perpendicular to
the upper leg. Work 2-3 inch sections from the crotch down to
the knee.

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The second position is the same as what is used for
the hamstrings, but you will place the softball where
the adductor (groin) attaches to the pelvis. It will
look as if you are sitting on the ball; this is an area
that doesn’t require much motion. Again if the level
of discomfort is very high you may just want to
apply pressure and slowly ease into moving an inch
or two in each direction.

Glutes - Foam Roller or Softball

For the glutes, sit down on the foam roller then lean over
towards the side you want to work. Hug the knee on that
side to the chest so that the hip is flexed. Roll up and down
digging into the glute on that side; focus on the spots that
feel tender. Once you feel that the foam roller isn’t giving the
desired effect you can graduate to a medicine ball or
softball.

Lateral Thigh - Foam Roller, may use a Softball or LAX Ball


on the TFL as well

Lie on your side so that your body is perpendicular to the


foam roller. You’ll be working the lateral aspect of the
bottom leg. The other leg can be anywhere that’s
comfortable, but it most commonly is crossed over the top
of the bottom leg with the foot flat on the ground to help
create motion. Again, work 2-3 inch sections at a time from
the hip to the knee, if you find a spot that is particularly
tender just pause there and apply pressure.

Mid/Low Back – LAX Ball, Softball or Peanut

There are a few ways to approach the mid and lower


back. First, use a peanut; if one is not available you may
use a single LAX or softball and do one side at a time.
Place the peanut so one ball is on either side of the spine.
It can be difficult to roll up and down with the peanut. We
prefer placing it in one spot and crunching up slowly until
the desired amount of pressure is reached for a few reps,
then placing it further down the back and repeating.

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For the QL (located laterally to the erectors) we like to place a softball underneath the body
so that it rests in the QL and just take a few deep breathes.

Upper Back – Foam Roller or Peanut

For the upper back, lay on a foam roller so that it’s


positioned across the upper back horizontally. Cross your
arms around your chest and protract the shoulder blades
as much as possible. Roll up, down and side-to-side,
digging into any spots that feel tight. Then, pause on the
roller and perform thoracic extensions over the roller for
5 -7 repetitions. Make sure not to move through the neck.

Rotator Cuff (Teres Minor


and Infraspinatus) – LAX
Ball

The teres minor and


infraspinatus can be found on
the posterior aspect of the
shoulder blade. Place a LAX
ball against a wall then lean
against it so that it rests in
the target muscle. First, raise
the arm on that side so the
shoulder and elbow are at 90 degrees. Then perform external
rotations for 5–7 repetitions.

Teres Major – LAX Ball or Softball

The teres major can be found just behind


the armpit. Elevate the upper arm to 90
degrees and place a LAX ball against a
wall, then lean into it so that it rests in

the teres major. Create some movement, locate


the tender areas, and apply pressure.

Pecs – LAX Ball or Softball

For the pecs, place a LAX ball or softball against a


wall. Lean into the ball so that it rests in the pec.
Work the tissue in small circular motions. The
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two points that are typically tightest are the upper corner near the axillary fold and just
under the clavicle. However, you will want to explore the entire pec to see if it needs work.
Stay away from the biceps tendon and anterior shoulder.

Biceps/Triceps/Forearms – LAX Ball or


Stick

For the biceps and triceps you can either


use a LAX ball against the wall or just
simply hold it in the palm of your hand
and apply pressure. You can also wedge a
stick against an immovable object and
roll up and down the biceps or triceps.

Dynamic Mobility
Dynamic Mobility Video

Dynamic mobility drills are designed to help increase both flexibility and body temperature
prior to training. These, however, may also be done on non-training days to help address
more pertinent mobility issues wherever you may have them.

Research has shown that static stretching prior to activity can reduce the amount of force a
muscle can produce. This is why we opt for dynamic stretches. Some of these stretches
achieve the same positions you’d see people doing statically but are done for repetitions
rather than holds.

Dynamic mobility drills are most commonly seen in athletic training settings. However,
they have recently been gaining traction in the general strength training community, as
there is no denying how effective they are for improving range of motion. The strongest
squat in the world is meaningless if the proper depth cannot be achieved.

In athletic settings, coaches typically employ a general warm up hitting on all regions since
the entire body is used in multiple vectors to play most sports. We prefer to keep things
more specific since we are only training a couple of major lifts each day.

If we’re training squats or deadlifts; the hips, ankles, glutes, and thoracic spine are focal
points in the warm up. And if we are training bench or military press, we’ll spend a bit
more time on the shoulders. Since all lifts are total body lifts when done properly, we’ll
usually end up doing some type of mobility for each joint each day just with a little more
volume on whatever region it is that we’re training for the day.

Pick a few dynamic mobility drills and perform one set of 6 to 8 repetitions of each once
you’ve completed your SMT for the day.

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Mobility Drills by Body Part
Lower Body Mobility Drills

Groiners - Hips
• Assume a pushup position
• Step one leg to the outside of the same side hand,
keeping that foot flat
• If you can’t get your foot all the way up next to the
hand, get it as far up as you can while keeping it flat
• Push your hips towards the ground until a stretch is
felt in the groin and hamstrings
• Bring that leg back to the starting position and
repeat on the other side

Half Kneeling Hip Flexor Mobilization – Hips


• Assume a half kneeling position
• If you’re able to, grab the back ankle with the
same side hand do so, otherwise you may
leave it down
• Squeeze the glute of the back leg and push the
hips forward until a stretch is felt in the hip
flexors

Half Kneeling Adductor Dip – Groin


• Assume a half kneeling position
• Take the front leg and abduct it so that it is
in line with the torso
• Rock to the side of the abducted leg until a
stretch is felt in the groin of the leg with the knee
down

Knee Down Hip Rock – Glutes


• Assume pushup position
• Drop one knee down to the floor
so that it is flexed to just above 90
degrees
• Keeping that knee planted on the
ground push the hips towards
that side making sure the motion
takes place at the hip joint and
not the low back
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Half Kneeling Ankle Mobilization -
Calves
• Assume a half kneeling position
• Push the knee of the front leg as far
forward as you can without allowing the to
heel lift
• Return between the start position
and your furthest position for the desired
number of repetitions

Prone Ankle Rock – Calves


• Assume pushup position
• Walk your feet up so
that you’re in a
downward dog type
position
• Cross one foot
behind the other
• Bend the knee of the
planted leg until a
stretch in the calf is
felt and then push
the heel back
towards the floor
• Repeat for the desired number of repetitions

Reverse Lunges - Quads and


Hamstrings
• Start in a standing position, feet
shoulder width apart
• Take one long step back and bend
both knees to 90 degrees
• Front shin should be vertical and
back knee should be 1-2 inches off of the
ground
• Keep a tall chest and don't lean
forward excessively
• Make sure to keep your width,
don't line the feet up when
you step back

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Walking Knee Hugs - Hamstrings and Glutes
• Start in a standing position, feet shoulder
width apart
• Raise one knee up and grab just below the
kneecap with both hands
• Pull the knee up towards the chest until a
stretch is felt in the hamstrings and glute on
that side
• Make sure to squeeze the glute on the
planted leg and push the hips forward
• Step forward with the elevated leg and repeat
on the other side
Upper Body Mobility Drills
Quadruped Extension Rotation – Thoracic Spine
• Assume quadruped position
• Take one hand and place it
lightly behind the ear making
sure not to crank down on
the neck
• Rotate the elbow back
towards the ceiling allowing
your head to follow
• The goal is to achieve as
much rotation through the
thoracic spine as possible

Bench T Spine Mobilization – Thoracic Spine


• Kneel down in front of a bench so that you are perpendicular to
it
• Place both elbows on the edge of the bench
• Sit back to your heels and push your head through the arms
until you feel a stretch in the lats and some extension in the thoracic
spine is achieved
• Make sure to keep your core engaged and don’t allow the low
back to over arch

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Scapular Wall Slides – Shoulders
• Stand in front of a wall and raise
both arms in front so that your
forearms are flush with the wall
• Raise your arms overhead and
try to achieve as much upward
rotation of the shoulder blades
as possible without extending
the wrists or allowing the arms
to drift away from the wall
• Keep the lats relaxed
• Keep the core engaged and don’t
allow the rib cage to flare at the
top
Yoga Push Ups – Shoulders
• Assume push up position
• Perform one push up
• Once the top is reach push the ground away from yourself lifting the hips into the air
• Shrug the shoulders and try to achieve as much upward rotation of the scapula as
possible

Muscle Activation
Muscle Activation Video

Muscle activation refers to low intensity/low load movements involving the muscles that
are about to be trained. This prepares them neurally and helps increase body temperature
for optimal performance.

These movements will typically be performed for 1 to 2 sets of 8 to


10 reps once SMT and dynamic mobility is complete. Additionally,
you may add in a set between the first few warm up sets of a
primary lift

Lower Body Activations


Bodyweight Glute Bridges – Glutes

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• Lie supine on the ground with the knees bent just past 90 degrees and the feet
placed about hip width apart
• Push through your heels and squeeze the glutes until the hips are fully extended and
the knees are at about 90 degrees
• Hold for 1 second at the top and return to the starting position

Bodyweight or Band Hip Thrusts – Glutes


• Sit down in front of a bench so that the edge is just below the
shoulder blades
• Bend the knees just past 90 degrees
• Place the feet about hip width apart
• Push through the heels and squeeze the glutes until the hips are
fully extended and the knees are flexed about 90 degrees
• Make sure not to overarch the back at the top and return to the start
position

Lateral Band Walks - Glutes


• Place a mini-band around your knees, ankles, or feet
• Get into an athletic stance and adjust your stance width so that you feel some
tension in the bands
• Take small steps from side to side, making sure you maintain an athletic stance
• Think of pushing the ground away from you with the grounded leg, rather than
reaching with the leading leg – this will improve glute activation
• Take ten steps to the right and then ten steps to the left

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Glute Ham Raises – Hamstrings
• Hook your heels into a glute ham raise with the pad set at the crease of your hip
• Keeping a tall chest and neutral spine lower your torso until a stretch is felt in the
hamstrings
• Using the hamstrings pull
the torso back to the start
position and squeeze the
glutes
• Alternatively, Nordic ham
curls may be performed on
the ground in which a
partner holds onto your
ankles

Glute Ham Raise Video

Leg Curls (Lying or Seated) - Hamstrings


• Setup inside of a leg curl machine
• Make sure the axis of rotation is in
line with the knee
• Set the pad so that it rests on the
Achilles tendon
• Bend your legs by contracting the
hamstrings until the legs are fully
flexed
• Return to the start position in a
controlled manner

Lying Leg Curl Video


Seated Leg Curl Video

Band TKE – Quadriceps


• Attach a band at knee height
to an immovable object
• Loop one end of the band
around the back of the knee
• Walk backwards until you
find the desired amount of tension
• Allow the band to bend your
leg slightly and then straighten it
out using the
quads

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Upper Body Activations
Push Ups – Chest and Triceps
• Assume pushup position
• Keep the hands flared slightly so that when you descend
your upper arms are at roughly a 45 degree angle to the
torso
• Keep the core engaged and don’t allow the back to arch
during the movement
• Push yourself away from the ground until the arms are
extended and the shoulders slightly protracted

Pull Aparts – Rear Delts


• Take a band and the ends in each
hand
• Keep the chest tall with the core
engaged, not allowing the back to
arch during the movement
• With both arms straight in front, pull
the band apart until it reaches your
chest
• You should feel this in the rear delts,
not in between the shoulder blades

Y-T-W’s – Rhomboids and Trapezius


• Assume a bent over stance keeping the chest up and the spine neutral
• Elevate the arms over head keeping them straight forming a Y with the arms and
retracting the shoulder blades, then return to the start position
• Elevate the arms straight out to the sides with the thumbs pointing up to form a T
and retract the shoulder blades, then return to the start position
• Elevate the arms with both elbows bent to form a W while retracting the shoulder
blades and return to the start position

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Prone Trap Raises – Lower Trapezius
Lying prone on a bench allow one arm to hang down off the side
of the bench
• Leading with the thumb, tilt the shoulder blade back using

the lower trap


• The lower trap should be pulling the shoulder blade
posteriorly
• You should feel this in the lower middle portion of the
shoulder blade, not in the delts or biceps

Core Activations
RKC Plank
• Assume a plank position
• Keep the feet together and a
slight bend in the knees
• Posteriorly tilt the pelvis and
squeeze the abs and the glutes as
hard as possible for the duration
of the set

Side Plank
• Lie on your side and place the
elbow directly under the shoulder
• The feet may be stacked or one
placed in front of the other
• Without allowing the body to rotate
or the hips to flex, elevate the hips and
straighten out the body
• Hold this position for the desired
duration

Hollow Body Holds


• Lie supine on your back
• Elevate the legs and arms slightly and press
the lower back into the ground (this will
involve a posterior tilt of the pelvis)

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• Make sure not to elevate the limbs too
high making the movement easier
• This should be felt across the anterior
core
• Hold this position for the prescribed
duration

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