I love this question and wanted to do something a little different to try and answer it. So I filmed a general warm-up for you to check out. Before getting to the video, read through all the goods first. 😉
Try to be specific with your warm-up.
Honestly, there was a period when my warm-up would take 30 minutes. I was much younger and was trying to do too many things. Save your time and energy.
Don’t spend 20 minutes warming up your shoulders if you are training your legs. 😉
You are prepping your body for the session. So, focus on what’s important.
Here’s a quick example of a general warm-up that you can use for any training session. You can do more or less based on your specific training day/needs.
👉 360 Breathing 1×10 breaths
👉 Arm Bar Variation 1×5 (per leg)
👉 T-Spine Rotation 1×5 (per side)
👉 Rocking 1 x 10
👉 Squat to Spiderman 1×1 minute
One final thought on warm-ups.
Once you finish the warm-up, get going, and don’t waste time sitting on your phone, that’s for between sets. 😅
In my experience coaching others and myself, you want to program the most demanding skill first. For instance, your heavy lift would go first and wouldn’t be a part of a conditioning circuit. If you are working on a specific skill such as the handstand or pull-up, that will go first, too!
You will adjust weights and movements as you move through your training session, taking them down a notch. This form of programming allows you to focus on strength and conditioning without running the risk of injury.
Learn from my mistakes. Your body will thank you.
Coach Chris McMahon 