151219 A series of warm ups by Danny M. O’Dell MA., CSCS

151219 A series of warm ups by Danny M. O’Dell MA., CSCS

Warm up: do this series or something similar before each session of training.

Prior to beginning an upper or lower body training session do a series of dynamic resistance stretches along these lines:

  1. Cardiovascular for one to five minutes-skip rope, ride a bike, or jog in place.
  2. Alternate arm raises upward and forward
  3. Alternate arm rotations
  4. Alternate straight-arm raises to the rear with a spring in the backward motion.
  5. Alternately and at the same time raise the arms to the rear with the elbows bent and then extend them energetically straight out to the front
  6. Limb rotations-move all of your limbs around in giant circles to loosen them up.

Upper body

Shoulder series-do each one 15-20 times

  1. Wide clockwise circles with outstretched arms
  2. Wide counter clockwise circles with outstretched arms
  3. Arms straight to the sides with palms facing the body moving out front and back over head without bending them
  4. Arms bent at 90° and then extended rapidly to the front and back to the 90° starting position

Lower body

  1. Leg swings fore and aft, side to side fifteen to twenty
  2. Rapid split squats
  3. Good mornings fifteen to twenty
  4. Body weight squats-fifteen to twenty

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