Been doing a set or two of mastered progressions before the focused exercise for a while, but browsing through the forum I got the impression the all-around warm up routine is way more beneficial than what I was doing.
Did 5'' of jumping rope. No sweat.
Did 5'' of joint rotation. Easy as pie.
Did another 5'' playing with Swivel hips. My hips are pretty rigid and this one helps a lot.
Did 5'' of stretching the critical areas. Felt good.
Skiped the core activation because I'm still doing F1. My specific warm up (recently mastered progressions) include tuck ups, side over arches and arch ups.
Now, here comes the tricky part. This first part took 20'' straight, which leaves me like 10'' for specific warm up, as per recommendations from Coach and senior members.
How in the hell should it take 10 minutes tops? Come on, just doing 15 side over arches on each side and 9 arch ups with their respective iMs took like 3 minutes. And I'm doing F7. The whole routine lasted like 25 minutes. I did one to two sets (depending on the main exercise - if my active focus is PE5, I'll have 2 sets, if it's PE3, it'll probably be just one) of previously mastered exercises with their coupled mobility elements with no rest between. Only thing I can think of is reducing the tempo. I've been doing these mastered progressions very slow and with control, but come to think about it, since I am using them for warm up, maybe I should use them conditioning wise, not strength wise.
Was the 10'' recommendation meant for F4/F3 sessions? 25'' seems too long.
On the other hand, F7 work lasted 65'', which makes 1h 50'' in total. That doesn't seem right :/