Warm Up - Advanced
Warm-Up Directions
The warm-up is not mandatory, but it is a fantastic way to prepare your nervous system, recognize and fix strength imbalances in your body, and strengthen your core.
Circuit Training: Perform each exercise without taking a break until one set of each exercise is completed. Then, take a 60-90-second break before continuing to the next round. I suggest two to three rounds in total.
Split Training: Perform each exercise for 2-3 sets with a break between each. This is usually an easier way to start (compared to circuit training) because it is easier on your aerobic system and allows more time between each exercise.
Plank to Push-up: This one looks easier than it is! Ensure you do even sets of pushing from your right and left sides from the push-up position! Do 10-15 total
Plank to Push-up Ball Option: Follow the directions above. This one is super tough! Have fun and try 10-15 reps in total.
Ball Swimmer to Ball Plank Roll-out: These two exercises are done together! Splitting the legs further apart will help with the swimmer portion, but putting the legs together and squeezing you will help protect your back (and make your abs work more) during the plank rollout.
Ball Side Plank Basic: OPTIONAL! You can skip this when doing the side plank with hip dip and rollout. Hold this exercise for 30-60 seconds if you choose to do it.
Side Plank with Hip Dip: This exercise takes quite a bit of balance - so get ready! Do 10-15 on each side
Side Plank with Roll-Out: This one takes even more balance! Do 10-15 on each side
Plank with Roll-Out and Belly Flop: Make sure to squeeze your butt in the belly flop position to stabilize your lower back. 10-15 total.