The Complete Warm Up Thread

Hi, we've got all these different threads about preparing various locations on the body for training, but (at least to my knowledge) we don't have a big thread that lists, in the first post, the order of warm up with substantial detail. If I'm mistaken and there is such a thread, I'll delete this thread.

I'm still filling the info in. Definitely WIP!

The standard warm up is structured as follows:

0.5 Light jog, walk, or any main body temperature raising activity (optional)

1. A Wrist routine

2. A Shoulder routine

3. A Trunk/Back routine

4. A legs and lower body routine

5. FSP

6. Proceed with WOD and other training

It's fine if this is all mixed up into a single progressive warm up (see member's warm ups at bottom). For a starting point, though, make sure you get all these bases covered before you try to mix them around.

(last updated 8.04.11)

• 1. Wrists

• 2. Shoulders/Upper Body

Ido Portal's Scapula Mobilization routine

• Scapula Push Ups X 10 reps / slow and controlled, pause at both ends
  Overhead Straight Arm Pull Down X 10 reps / slow and controlled, pause at both ends
  The Whippet X 10 reps / slow and controlled, pause at both ends
  Shoulder Dislocations X 10 reps / Slow and controlled
  

GymGreg's Shoulder Warm Up

• 
  8-12 reps per angle - Standing straight arm reverse shoulder flys at low, middle, and level with shoulders (see video in title above)
  8-12 reps per angle - Normal standing straight arm shoulder flys in 3 different angles
  8-12 reps - Bulgarian / Cuban rotations with arms out to sides parallel with shoulders and elbows bent 90 degrees pointing up
  8-12 reps - Bent over cross pulls
  8-12 reps - Bent over inverted cross pulls
  8-12 reps - Straight arm rotations

Click on the words, "GymGreg's Shoulder Warm Up," to see the video demonstration. Note, Greg appears to do the cuban rotations before the normal standing straight arm shoulder flys in the video. Do that if you like, but he wrote it out in the above format, and it's probably how he intends for it to be used for the average person.

• 3. Trunk/Back

• 4. Lower body/Legs

Ido Portal's Squat Clinic

• 10 Soleus Dynamic Squat Stretch w/ 10 second hold at last rep
  10 Hip Rotations On All Fours (five per leg)
  10 Squat Hip Rotation alternating right and left
  30-60 second Toes Stretch (sit on your feet with your toes curled under)
  10 Dynamic Toes Stretch (rock in and out of previous stretch with hand support)
  30-60 second static squat (hold at bottom as deep as you can without pain, keep feet pointed forward with knees externally rotated)
  10-20 bodyweight squats (go as deep as you can without pain)

• 5. FSP Warm Up UNDER CONSTRUCTION - BIG WORK IN PROGRESS

• 60s plank
  60s reverse plank
  60s perfect hollow hold with hands over your head
  60s arch hold in the superman flying position
  60s Parallel Bar support.
  60s chin up grip dead hang
  

Calculate your maximal hold time for each of the above positions and do 3-4 sets of 50% each positions max time. For example, if my max time in the plank was 30 seconds, I would do 3-4 sets of 15 seconds. Once you can fairly easily hold 60 seconds straight of ALL the positions above, work up to 3 sets of 30 seconds or 3 sets of 60 seconds. The stronger you are in this, the better off you will be.

For Intermediate Level: (someone who can do all of the prerequisites)

• L-Sit (beg. tuck, adv. tuck, bent leg, straight leg)
  Planche Lean
  German Hang
  Wall Handstand
  Parallel Bar support

Again, in ANY of these levels, test for your maximal hold for each position and do 3 or 4 sets of 50% of your maximal hold before each WOD (hopefully 4 times a week). The FSP warm up should be easy and not tiring.

For Advanced FSP Level: (someone who can do all the previous positions at least 3 sets of 30 seconds, best 3 sets of 60 seconds)

• L-Sit (beg. tucked, adv. tucked, bent leg, straight leg)
  Front Lever (beg. tucked, adv. tucked, bent leg, straddle, straight leg)
  Back Lever (beg. tucked, adv. tucked, bent leg, straddle, straight leg)
  Planche (frog stand, frog stand adv., straddle planche, full planche)
  Ring Support
  Free Handstand or Ring Handstand

• Overview

• Members Warm Ups

Blairbob's Warm Up - BLANK minutes long

• Hang from rings, swing side to side 5-10x, back and forth. same on PH and PB.
  10 shrugs in over, under, neutral, inverted, pushup.
  40' of lunges
  Heel/toe raises 25-50x, bottom of SLS static holds
  Burgener WU or 10 squat jumps or broad jumps 40'.
  Side to side sumo lunges 10x
  Yoga pushups 10x, arch and hollow rockers, locust
  Butterfly stretch, kneeling stretch for toe point, int hip rotation move and stretch, kneeling lunge (samson), pidgeon, frog Splits, seated straddle, pike, yoga plow/candle
  Wrist series and pushups for elbows and wrists
  Shoulder series with bar/db or bands besides some elbow work to release and align
  Standing pike stretch to bridge or bridge wall walks 5x, head bridging, neck stretching

Patrick's Warm Up - About 20 minutes to complete but it's not tiring

• 
  Jumping Jacks, 20 reps
  Seal Jumps with Leg Switches, 20 reps
  Full Body Circles, 5 each way
  Arm Circles, 10 reps each arm, forward and back
  Elbows Circles, 10 each arm, forward and back
  Wrist Circles, 10 reps
  Shoulder Twists, 5 reps each way
  Bodyweight Squats, 8 reps
  Squat to Stand, 8 reps
  Push-up Plus (Level 1), 5 reps
  Push-up Plus (Level 2), 5 reps
  Push-up Plus (Level 3), 5 reps
  Push-up Plus (Level 4), 5 reps each arm
  Cobra (arch ups with hands), 5 reps
  Striders, 5 reps each leg
  Striders with Rotation, 3 reps each side
  Hamstring Stretch / Hip Flexor Stretch, 3 reps each side
  10 scapula push ups / slow and controlled, pause at both ends
  10 overhead straight arm pull downs / slow and controlled, pause at both ends
  10 reps - The Whippet / slow and controlled, pause at both ends
  10 shoulder dislocations / slow and controlled
  Squat to Forward Lunges, 3 reps each leg
  Ido's internal and external rotations on all fours
  Ido's internal and external rotations in squat
  Ido's 30-60 second bottom squat hold
  a1 2 sets of 8 front raises
  a2 2 sets of 8 back raises
  a3 2 sets of 8 side raises
  

I'll a lot more detail later on, including linking the name of each static position to a page or video demonstrating it. I will also add myofascial release stuff but not for a while, I think.

I like a nice WU.

I generally do:

hang from rings, swing side to side 5-10x, back and forth. same on PH and PB.

10 shrugs in over, under, neutral, inverted, pushup.

40' of lunges

heel/toe raises 25-50x, bottom of SLS static holds

Burgener WU or 10 squat jumps or broad jumps 40'.

side to side sumo lunges 10x

yoga pushups 10x, arch and hollow rockers, locust

butterfly stretch, kneeling stretch for toe point, int hip rotation move and stretch, kneeling lunge (samson), pidgeon, frog splits, seated straddle, pike, yoga plow/candle

wrist series and pushups for elbows and wrists

shoulder series with bar/db or bands besides some elbow work to release and align

standing pike stretch to bridge or bridge wall walks 5x, head bridging, neck stretching

Generally GTG to go then some basic HS and pre FSP WU.

Thank you, Blairbob. You gave me an idea. I'm going to add a section titled: "Member's Warm Ups." Your warm up will now be known as "Blairbob's Warm Up".

that's not really all of it or in detail, I've posted my old warmups before though it's different now.

I do the preFSP WU on MTuThF but not on W since that's pretty much an off day.

I used to pike inchworms with planche leans and pushups but I only have so much time nowadays.

sometimes i do some basic tumbling if i feel lively, Hs walks, rolls, roll pressups, cartwheels.

i tried not to detail the shoulder, wrist, elbow, knee, hip series.

Keep it up, I haven't truly developed a solid warm up yet so this is greatly appreciated

Hi, HollowDevl. Don't worry. I haven't stopped working on this, I just took a short break because other things needed to get done. I'll be adding stuff to this soon.

This is definitely a great resource. It'd be great if you could add links to things as well.

Great idea! I'll start doing that.

HollowDevl said:

Keep it up, I haven't truly developed a solid warm up yet so this is greatly appreciated

Agreed this is really helpful. Don't give up on this! filling out the FSP part would be greatly appreciated as well!

Hey! Check it out now. I just added a bunch of detail, with tons more to come. I am planning to add links in the names of any exercises or positions named so that beginners can just click on the name to see a picture or video demonstrate the movement.

I'm not expert on the subject. I'm just organizing what I can find on the forums. If any body sees anything that looks uncertain or incorrect, please post and let me know!

Thanks very much Patrick for this summarize !

I'm trying to convince people around me to buy BTGB and try the WOD. This thread will be really useful.

Keep it alive.

You're welcome, tarzoon

I've started to fill out the sections one-by-one. I added links to Ido's webpage and GymGreg's warm up page in the title of the respective warm ups. I'm also experimenting with the colors to get a quieter and more organized look to the page. Nothing too vibrant, though. Just dull shades of green or a similar dark color contrasted by the administration/instruction/organization text.

Thanks this is awesome. Should be stickied

jugglinggymnast said:

Thanks this is awesome. Should be stickied

I second both of this. Before this thread gets lost, can somebody stickify it please?

Don't worry! I'm still working on it. I've just been disconnected from the net for the last few days so I couldn't do anything.

Stickied.

Thanks!!

Very nice post! Will help many beginners!

Quick question about the FSPs. When you do them for 3-4 sets, is that for each exercise consecutively or do you do them in separate sets? Say:

3x

30s Plank

30s Reverse Plank

30s Arch hold

etc.

or

30s plank, rest, 30s plank, rest, 30s plank

30s reverse plank, rest, 30s reverse plank, rest, 30s reverse plank

etc.

Sorry if this was covered elsewhere, I've been looking. Might've slipped by me.

Try minimize the rest and do like a circuit.

No problem. I think the general recommendation for lower level FSP is doing them in a giant set/superset, as you did in your second example. Do one FSP, rest a few seconds, do a unsimilar FSP, rest a few seconds, etc.

Hey nice to see this sticky evolving !

In the "0" part I would had 5-10 min of full body joint mobility.

Good idea, Tarzoon.

Okay Pat, just to clarify. You mean doing it as:

Plank 30s, rest, Reverse Plank 30s, rest, plank 30s, rest, reverse plank, etc.

or

Plank 30s, rest, Plank 30s, rest, etc.

I meant for the second example to separate each exercise, so you do 3 sets of one FSP before you move onto the next movement. Sorry for any confusion

Oh, okay.

Here's what you should do:

X number of rounds, X seconds rest between rounds

A1. 30 second plank

A2. 30 second reverse plank

**I suggest you do about 2-3 rounds (since you have 30 second times for these FSP) and rest about 15-20 seconds between rounds.

This is a pretty efficient method of exercising. You could easily add 2-4 more positions to that list (A3. A4. A5. A6.) and be fine. (afaik)