Warming Up

By Joel Jamieson

Q: What do I do to warm up for these workouts?

You understand the methodology behind week 2 of your conditioning program– cardiac output method, tempo interval method, and high resistance interval method—but the load is increased around 20%.

We have been asked by several people how to better prepare for each workout session.

In today’s video, we’ll introduce a general warm-up developed from Bill Gillespie at the University of Washington called plate drills.

Plate drills provide a total body warm-up with only minimal equipment.

Using a 5-45 lb plate, complete the following set of exercises with 10-20 reps each for a total of 1-3 times:

1. Total trunk rotation
2. Golf swing
3. Rainbow
4. Overhead press
5. Tricep extension
6. Halo
7. Good morning
8. Front squat

With this simple addition to your daily workout, you should be ready to seamlessly transition into your training exercises.

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