Help Your Clients with Injury Prevention with This Quick Full Body Warm Up
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Alright team, our MDMC Warmup includes five parts, we’ve got a lunge matrix, we’ve got a leg swing matrix, we’re going to take it into SFT squats, dropping it down prone in a quadruped head position for some body drives. And then finishing with a core initial medium and end range of motion warmup should take you roughly 10 to 12 minutes no longer than that. So don’t spend too much time describing, get them doing the motions, get some solid reps in, and then go for it, I’m going to take you that full sequence, feel free to do it with me. When I start there, answer your lunges. So taking the left foot forward, nice big high reach up overhead, we’re gonna alternate feet, it’s an opportunity to lengthen our whole anterior chain. So we got front hip core chest, things like to point out in this port portion of the warmup, essentially, our back leg straight, heel lifts off the ground, and driving our hips forward, being mindful of lengthening the whole front section. After about five to six of those, we’re gonna take it to a posterior lunge going from more of the hamstrings. So one foot comes back, not too big of a step, shifting our hands down into the ground between our legs, and going for the deep posterior chain hamstrings all the way through the glute even into the low back a bit. Really good to take some time in that transition. We’re not just bounce in too quick, but we settle in, get the length that we need for our workout. And after a few reps there, will take it into a lateral lunge. Now in our same side lateral lunge, we’re gonna do same side hand up overhead lengthens or lateral line on the up top and medial line down at the lower half. We’ll alternate left with the left hand region, right hand, the right hand region. At this point, the warmup great to start to increase the pace a little bit, even adding a little bit of impact as an option. So we can add a little shuffle step, low bounce step to the right. And to the left, we’re loading up the adductors good opportunity to let your athletes know where we’re going in terms of the feel. Once you’ve given them the action. From here, we take it to an opposite side lateral step. So right foot comes across, left hand goes high, right head can go low, then left footsteps offside lateral, right hand high, left hand low, you’ll oftentimes see your athletes doing a little bit something different here. It’s a little bit different coordination, you might see them doing same hand and foot, which still is great motion still like an inside core. But we’re getting actually some out of sync movements here where hips and spine kind of tilting together, we want to get as in sync, step across and lean so our hips are sliding and our thoracic spine is working with the hips in the same direction. From here, we’re going to take it into our same side rotation lunge, we’re going to open up to the right side and open up to the left side. So the same side rotation lunge, we’re taking it to the inner thigh, loading up that external rotation to the hip. So loading up the inside portion of the leg, challenging the foot to stay glued down, the chest to rotate, with that step watching out for the knee to cave in, or even the foot to pivot. If they’re doing the pivot intentionally. That’s all good. We want to challenge that foot to stay flat as best as possible to load up those adductors. We can even start going a little bit more up overhead here to get some deeper extension in that rotation. Great way to open up all the way through the full body. Last ones here on the opposite side rotation. So right foots going to come across, back foot stays flat and will rotate about chest tight to start being mindful to keep the back leg straight. And let the torso rotate. We can take this into the posterior chain a bit more in posterior diagonal by certain or reach our opposite side hand down towards that Pat keel. As we rotate, so rotate and drop in in. After you finish this now we’re taking it to his single leg swing matrix. So one foot single a balance, we can start the toe tap forward and back and gradually work our way to a hover. This is starting to build some ankle stability, priming the foot tissue, ankle tissue calf tissue all the way up into our hip, not just the foot but the hip as well. There we go side to side, same leg, start with that tap hip shift away, upper body leans opposite the foot to counterbalance and arms can even start to swing as well. And then take it into rotation. Open close it down. I like to go a little bit out of sync here with the thoracic spine and the hips. But if you want to make it a little bit tougher, a bit deeper into the hip and core, go a little more in sync but both are are great, just be mindful that need to cave in, keep it locked in that position with a little bit of a bend, same the other leg forward and back reaching or tapping. Great to add some arms in here, get creative with as a coach, depending on who you’re working with the same clients every time might be good to add some variety in terms of how we reach or what we’re intending to do with the rest of our body. After the lateral ones getting the outer hip inner thigh, got the rotational and same kind of thing here, we can go out of sync, not going to deepen rotation, just working on that pivot, even balancing if they have the stability. From there, we’re dropping it into some SFT squats. So you have right foot left foot narrow, wide toes out toes in, getting the hips loaded in each of their 360 degrees with a verticality shift. So I’d say go for a few in each position, especially if you got some new athletes are used to these foot positions, don’t call mixing them up too quick, but roughly eight to 12 quick pulses in each position. Now if you did 12, in each position, there’ll be a total of 72 Squat pulses. So be mindful of your range are we just pull us in here for a few seconds, are we going for full range squats, you be the judge that as a coach, what are you going for, maybe your workout has a lot of squats in it, you want to work the range into every single SFT foot position. Maybe it’s a cardio day, and you want to get more of the impact, and some quick reps and pulses, maybe a combination up to you but you got to make the call and make it clear external rotation should be some of our deeper squats, because our glutes are not pre loaded. And then as we go internal rotation probably look at smaller squat. Because now if you pre loaded our hips and internal rotation, limit some of our range. Perfect. From there, we’re gonna go into our quadrate head position. So down prone on our hands, this is part four, you got knees below the hips, hands beneath the shoulders, this is great to bring into a workout. If you’re working a lot of upper body and ground work, put your hands down on the ground. Essentially, if you got level one client, somebody who’s brand new to this and hasn’t really gotten a lot of prone, keeping the knees flat on the ground and you got forward and back shifts, you have left and right shifts, and you have circle shifts. Now to tweak this one up a little bit and an opportunity for your athletes to hit another nother level is to lift the knees up, body drive back and forward and we’re taking our time in this transition. to prime the hands, prime the wrists, prime the shoulders, forward and back, left and right. Feel the weight shift between the hands. And then circles think clockwise and counterclockwise a combination of those two that we just did. You might not want to spend too much time down here especially if the workout does have a lot of prone in it. They’re gonna pop on up grab onto a weight somewhere around five to 10 pounds goes go a little bit heavier, we’re gonna go through what we call our core i m e swing warmup. So it needs initial range, medium range and end range. We’ll grab that weight, hold a nice athletic position squat. And we’ll rotate initial range, I shoot for somewhere around six reps. In each initial go medium range, the elbows a bit more extended, starting to add a pivot and then full range all the way out to the sides. Make sure that we’re not over rotating, but we’re controlling that deceleration and acceleration both ways. We got our diagonals from here, right hip to left shoulder, quick and small. That’s your initial range, then go need a head height, there’s a medium range. And then from there going into your full range below the knee overhead and I say six but sometimes I had a couple of small couple medium and then a lot of end range. Other days. Switch it up. It’s good to be strong in all ranges. Go and switch sides, hip to shoulder quick pop a little bit deeper from need a head height. And then we go full range below the knee up and over their head. Great to have a dumbbell Viper, sandbag medicine ball, whatever they can hold on to for those swings. Last bit is a little bit more focused on the hip hinge yet wide feet toes out, swinging down from same thing about hip to head height. Get a little bit deeper below the knee to just up over the head. And then we’ll work into our full range down to the ground up into full extension coming through with the hips. So we don’t stop here but our hips can extend loading our posterior chain and to your chain back really straight. And coming through that warm up sequence. Great to direct your your athletes attention towards it. If there’s a workout board that you’re going to show if there’s a specific clock or timer you’re going to use, let them know hey, you got about 20 seconds. 30 seconds just gonna get your space dialed in. And then we’re moving to the next part. Good luck with a warm up and enjoy.
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