How to warm up for an intense training session

At the Shake UP, our members are a very social bunch. Great people who love coming together for a good old fashioned chin wag before our training sessions begin. This is what it is all about and the friendly culture of this group is the reason people love belonging to it!

We want the best for our members and believe that injury prevention should be priority number one! There is nothing more mentally and physically crushing than an injury that prevents us from moving.

So we decided to call upon the best in the business! Garth Lawrence is the Partner | Principal Physiotherapist at Heyday Health & Physiotherapy in Miami on the Gold Coast.

Garth is a functional movement guru and spends his days helping people move better.

We asked Garth to design a standardised warm up that will get our bodies very prepared for the Shake UP workouts, minimising injuries and improving the longevity of our bodies!

Garth believes that there is no greater warm up than that which is evident in early childhood development, between the ages 0 and 3 – When we are learning to go from the ground to get up and move, developing mobility, through to stability to a functional movement pattern.

Dont be afraid to sweat before you train, you can never be too warm to kick off an intense training session!

Breathe through these movements and only go to the range that your body allows:

Leg Raiser:

 

(10 each side): To increase stride length, pumping blood through body, lengthening out glutes and hamstrings.Lifting leg up and lowering down with control while keeping hips and upper body stable

 

 

Leg Rotation:

 

(10 each side): Utilising stride length and bringing rotation into the lower back. Laying on your back, bring 1 leg over your body, rotating lower back and touch the ground to your side as high as your body will allow. Keeping arms wide and shoulders firm on the ground.

 

Arm Rotation:

 

(10 each side)Upper body rotation to activate muscle patterns through upper body. Laying on your back,bring one arm across the body and touch the ground at your side. Keep ankles firm on the ground and limit the movement just through the upper body

 

Reverse Leg Rotation:

 

(10 each side) Utilising stride length and bringing rotation into the lower back. Laying on your front, bring 1 leg over your body, rotating lower back and touch the ground to your side as high as your body will allow. Keeping arms wide and shoulders firm on the ground

 

Reverse Arm Rotation:

 

(10 each side) Upper body rotation to activate muscle patterns through upper body. Laying on your front, bring one arm across the body and touch the ground at your side. Keep ankles firm on the ground and limit the movement just through the upper body

 

Controlled Push-up

 

(10 reps)  Warming up chest and compressing through the shoulder joint to engage the rotator cuff. Come off the ground in 1 movement and focus on remaining stable through the hips.

 

 

Crawl:

 

(10 out 10 backwards): Stabilising around the hips and shoulders. On hands and knees, opposite foot and opposite hand, travel forward keeping the core stable.

 

 

Lunge:

 

(10 out-10 backwards) Challenging balance. Using a stick or simply placing your hands on your back, one in contact with the back of your head, the other in contact with your lower back. Lunge out, dropping back knee as low as possible, remaining stable through the hips

 

Deep overhead squat:

 

(10 reps) To engage your entire body , Hands behind ears or stick over head, drop into a low squat keeping the weight through the heels and lower back straight.

 

 

This simple warm up protocol should take about 5 mins and will ensure that we have blood pumping around our bodies, our ligaments are warm we have challenged our stability and the mobility is there to begin the training session.

Garth offers a free functional movement assessment that will show you how to improve your performance and longevity. We are super excited to have him on our side and are very grateful for the support that he brings to the Shake UP.

To book your FREE functional movement screen with Garth, get in touch with him!

E. [email protected]
P. 07 5660 6453

Shop 4, 56 Paradise Avenue
Miami QLD 4220