shyung Posted August 15, 2011 Share Posted August 15, 2011 I read a article.. Getting Started Correctly he say... "Your (beginner) warm up should look like:60s plank60s reverse plank60s perfect hollow hold with hands over your head60s arch hold in the superman flying position60s Parallel Bar support.60s chin up grip dead hang" repeat 3set..I try it... before today's WOD.. It is very hard for me (but I can all event)I think it makes me strong So I will try warm up before all my WOD... I wonder.. What's your warm up routine?I need some advice.. I'm beginner....!! Thank you for reading Link to comment Share on other sites More sharing options...
Blairbob Posted August 15, 2011 Share Posted August 15, 2011 Generally I warm up my upper body with shrugs in support and hang and some light swings on PB, PH, and straddle and ring circles. Before that I generally do lunges across the floor, heel/toe raises on beam, broad jumps across floor or standing, straight body bounces on floor fwd/bwd ("punches"), maybe some inchworm walks with pushups or planche leans, and rocking pistols after doing pistol holds for 30s with maybe some one leg hopping and leg swings fwd/bwd and sideways. After I'm doing with hip and back mobility, I generally warm up my wrists with pushups with fingers forward and backward, back of the hand, wide arm and wide arm side to side and rotated inwards and the wrist series. Generally 7 or 10 depending on how I feel. Then I'll hit the FSP warmup series and do shoulder mobility with bands and a stick and floor and some bridging (generally 5 back bends to bridge and stand up) and donkey kicks to handstand. My FSP series goes like this: 60s PB support 60s Wall HS 30s inverted wide arm ring hang (pull arms wide to sides) 30s slight forward (fwd) lean like FL 30s slight rearward (bwd) lean like BL 30s PL on swiss ball with fingers fwd 30s reverse plank on swiss ball feet elevated fingers fwd 30s PL with fingers bwd on swiss ball 30s reverse plank on swiss ball feet elevated fingers backward (this is a good warmup drill for german hangs) german hang 30s pl lean on rings 30s german hang 45s pl lean on rings 45s 3x10 L-sits on floor on fingers (these are rough on hip flexors for me) 1x30s L-sit on PB 1x30s straddle L-sit on beam In my WU I do hollow and arch rocks and do hollow and arch holds at the very end of the workout. I used to do way more volume of L-sit like a total of 2 or 3m but my time is less nowadays in the gym. Then I'm warmed up. Sometimes I do some HS fwd rolls and cartwheels in my WU if I feel lively in the beginning but sometimes I do that at the end of the WU as I feel more ready to. Link to comment Share on other sites More sharing options...
shyung Posted August 16, 2011 Author Share Posted August 16, 2011 My FSP series goes like this:60s PB support60s Wall HS30s inverted wide arm ring hang (pull arms wide to sides)30s slight forward (fwd) lean like FL 30s slight rearward (bwd) lean like BL30s PL on swiss ball with fingers fwd30s reverse plank on swiss ball feet elevated fingers fwd30s PL with fingers bwd on swiss ball30s reverse plank on swiss ball feet elevated fingers backward (this is a good warmup drill for german hangs)german hang 30spl lean on rings 30sgerman hang 45spl lean on rings 45s3x10 L-sits on floor on fingers (these are rough on hip flexors for me)1x30s L-sit on PB1x30s straddle L-sit on beamI have a question.Do you play your FSP series one day?all series play? or something select? and how many play your FSP series? 1set? 2set? or more? Link to comment Share on other sites More sharing options...
Blairbob Posted August 16, 2011 Share Posted August 16, 2011 I used to do it every workout, sometimes I do it on my Day A(1) where I do FSP mainly as the bulk of my training. 1 set for me, 60s isn't really a problem except the german hang so I hit it with some more volume. Link to comment Share on other sites More sharing options...
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