Perform this simple & dynamic warm up before every TRX Workout

Injury prevention is key and also preparing the body prior to a specific workout for best performance and thus best results. This simple warm up will give you a solid foundation to begin exercising any where. And here’ the subtitle text in case you’d like to read the guidance: hey guys TRX traveller adam here, […]

Written By TRX Traveller

On 6th April 2020
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Injury prevention is key and also preparing the body prior to a specific workout for best performance and thus best results. This simple warm up will give you a solid foundation to begin exercising any where.

And here’ the subtitle text in case you’d like to read the guidance:

hey guys TRX traveller adam here, in this video I’m going to take you through a really quick warm-up it’s ideal before you begin any exercises especially some TRX stuff and work through some dynamic movements and some good twists and turns at warm-up all the joints and muscles okay so let’s start with the twists what we’re going to do 10 on each side 2 three 3 four 4 five 5 six 6 seven 7 eight 8 nine 9 ten 10 side bends 4 three three four five six seven eight nine ten then rotate your arms and kick your heels back actually you just want to do between ten twenty of these really loosen your arms up one the leg joints up now we’re going to reverse it either way so really arms back lift the knees and now rotator cuffs that’s warm those up so we’re going to do external rotations elbows down by side you can keep doing a few more them I’ve got a little clicker my left shoulder so I don’t have to do quite a few of these and keep doing them as many as you need and then we’re going to do an upper rotation let’s try and squeeze your shoulder blades as you’re doing this just pull pull the elbows pull your shoulder girdle back excellent I’d like to add on just a few little arm raises there that’s it okay now didn’t do some prong fly so the idea here is to really contract your back muscles contract your shoulder blades so we pull up and row a little semicircle above the head back down and we’re going to go for ten of these two three and really contract your shoulder blades squeeze you back four five six seven eight 9 ten good and then overhead shrugs so imagine you’re holding a bar imagine you’re squeezing the barbell and just let it relax and shrug up and relax and show that two three four five really squeeze what it is six seven eight nine and ten excellent so the leg swings really simple it’s just side to side you want to be doing between ten and twelve of those each leg then you switch it into this leg side to side leg swings and also I do front back leg swing slightly exaggerated to bring your knee right up just when you feel back again so in ten and twelve of those that’s it and the other leg and now a great one squeeze the bump squeeze the glutes so stand just sit down a little bit and squeeze the glutes as hard you can you’re going to feel a little bit of engagement for the hams as well it’s absolutely fine squeeze squeeze squeeze and relax and back down squeeze and relax just trying to activate muscles here as well as warm up with dynamic stretching we also want to activate them mind muscle connection all right now I’ll go into the back to back I like to do four or five exercises just back to back just to loosen up and build up a little bit of a light sweat so start with punches into rolling speed ball to roll and uppercuts really exaggerate the shoulder girdle here I have my microphones getting in the way of this one and then you going to go until we all know star jumps simple star jumps maybe between 10 15 and once you’ve done that you’re going to go on to squats and when you squat pulling yourself down to contract your hamstrings contract your gluts and then as you come back up squeeze your quads and squeeze your glutes so you’re engaging the muscles with attention back to using in a workout a lot of traffic noise kicking around in this little parking it in Venice area and that’s it guys that’s very simple dynamic warmup you can I like to repeat those the punches and the rolls maybe two or three times if I want to push it further I might then start doing some ab work I’ll just repeat the whole process again so it all depends on you what time of day it is if it’s very early in the morning I might need to do that twice if it’s later on the other day and the muscles are more warmed up my out of my circadian rhythm so to speak then I think it’s fine just doing it once then you can build up to start doing exercises I use this warm-up in my programs so if you’ve downloaded one of them and this is why you’re watching the video thank you very much for downloading that hope you find that enjoyable if not thanks very much for watching anyway let me know if this little warmup can help you personally I find it quite dynamic and let me know if there’s any other movements he thinks should be incorporated in that you specifically like thanks for watching

Adam

Adam

TRX Traveller

Hello there! Thanks for visiting my blog. It's my mission and passion to help people achieve their fitness goals using a TRX absolutely anywhere. I've spent 5yrs TRX’ing 32 countries with no end in sight. If you're looking for a progressive TRX workout guide? Find it below. Here's to your Fitness Freedom!

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