Welcome everybody to another video coaching lesson from your six pack quest, I’m Vince DelMonte.
And today we are going to be talking about functional warm ups. We are going to teach you how to warm up properly. A lot of warm ups make you weaker before you workout. They do not prime your nervous system and they do not get you specifically ready for what you actually going to do on the gym floor. For example, warm up on a treadmill, on a bike, on elliptical it is okay to increase your core temperature but it is not going to send blood into your hips, into your shoulders, into the actual muscles that you are going to work on a gym.
I am going to show you a little series of exercises that I do before I do one of my workouts in substitution of 5-10 minutes on the treadmill and I am going to just work from the bottom up. We are going to start of with the calves, everything we are doing. This is kind of a combination of dynamic flexibility and functional flexibility. And we are going to focus on just moving to a variety of motions or we just going to break down any high muscle tissue. And let me just tell you this, one of those things you just got to do for yourself. Every person I have put through this warm up has told me that they had better workouts. They have felt safer. They have felt more effective.
Okay, we are going to get going. We are going to start with the calves, work on at the hamstrings, then the hips, then the glutes, basically taking any static stretch and we are just adding some motion to it. I am just going to do three repetitions to go through this quickly for demonstration purposes but you can build up to a—just do as many as you need till feel loose enough to hit the floor.
And also I am going to watch my left foot. I am going to put it out here now at a different angle on my calves.
We are going to hit the third angle on our calves and just go across my body. Three good, we are done on our calves. We are going to move up into our hamstrings now, this fine leg here. We are going to just go back and forth to loosen up the ankle.
Now, what we are going to do is we are going to start leaning in into it one at a time and we are going to move from side to side. So, I am going to stretch different angles of your hamstring to find the tightest spot. On each one, we are going to take a little farther. We are going to add some hip motion to start loosening up our hips, breaking down our hamstrings. Now, we can even add some trunk crossover to start warming up our trunk. You notice that my ankle is going the opposite direction of my trunk. If you want to intensify that, lean into it. If you need to grab onto it, you can lean into it more. Good! We do it in the next leg, these things warm up the ankle, back and forth, forward. Add some hip motion. You might have people come up to you and ask you if you are doing ballet, you can just tell them Vinnie told you to do this. Okay, get a little deeper. Stretch a different angle on the hamstring then you can add some trunk rotation. Okay good.
We are going to work our hip flexors now. The same thing, work it in one, two, three, one, look in here, you tighten your glutes, you will feel it here as well. Good! We are going to take our leg a little farther and in a different angle. This is really good for priming the nervous as well. We go across. Good! If you want you can go back in this position and you can add your trunk rotation too. It helps you really breakdown any tightness in those hip flexors. Lean into it, find the tension which work through it. Works on controlled rhythm, good!
We are going to work on to your glutes now. Try to come up 90 degrees, if you got more flexibility, you can bring your knee closer to—pull here, again lean into it. You take a little different angle, work a little deeper now to the glutes. It is really good especially on your late days even before our heart cardio workout. I got a whole series of athletes doing these and these guys have told me that they feel phenomenal before they trained now and it is just because their juicing up the nervous s
Transcription by:
Scribe4you Transcription Services