Combining Resources: The Proper Warm-Up
Written on May 28, 2007 at 5:40 pm, by Eric Cressey
I was trying to put together a couple warm ups from The Ultimate Off-Season Training Manual as well as the Magnificent Mobility and Inside-Out DVD. It looks like The Ultimate Off-Season Training Manual has a lot of exercises from Magnificent Mobility, although it also has foam rolling.
I’m thinking of adding a little foam rolling before the mobility/activition drills, but also was wondering about the upper body days. I know there is a lot of difference in the Inside-Out recommnedations and what is in The Ultimate Off-Season Training Manual. Should I lean more towards what is the Inside-Out DVD, or try to make a combination of what is in The Ultimate Off-Season Training Manual and the Inside-Out DVD?
Go with a combination. Here’s a taster of what I’m using with one of my athletes this month, as an example.
Lower Body Days Foam Rolling: -IT Band/Tensor Fasciae Latae -Quads -Hip Flexors -Adductors -Thoracic Extension -Piriformis (tennis ball) -Calves (tennis ball) -Lats -Infraspinatus (tennis ball) Seated 90/90 Static Stretch 15s/side Warrior Lunge Static Stretch 15s/side Birddog 8/side Wall Ankle Mobilizations 8/side Hip Corrections 8/side Pull-Back Butt Kick 5/side Cradle Walk 5/side Walking Spidermans 5/side Bowler Squats 8/side Overhead Lunge Walks 5/side Quadruped Extension-Rotation 8/side Split-Stance Broomstick Pec Mobilizations 8/side
Upper Body Days Foam Rolling: -IT Band/Tensor Fasciae Latae -Quads -Hip Flexors -Adductors -Thoracic Extension -Piriformis (tennis ball) -Calves (tennis ball) -Pecs -Infraspinatus (tennis ball) Seated 90/90 Static Stretch 15s/side Warrior Lunge Static Stretch 15s/side Supine Bridge 1×12 X-band Walk 12/side Windmills 10/side Multiplanar Hamstrings Mobilizations 5/5/side Reverse Lunge with Posterolateral Reach 5/side Squat-to-Stand w/Diagonal Reach 5/side Levator Scapulae/Upper Trap Stretch 15s/side Side-Lying Internal-External Rotations 8/side Scap Pushup 1×15 Scapular Wall Slides 1×12
All Warm-Ups Barefooted
Eric Cressey
Why Magnificent Mobility:
The principle problem with pure flexibility is that it does not imply stability nor readiness for dynamic tasks. We need to have mobile-stability at all our joints; there’s really no use in being able to attain a given range of motion if you can’t stabilize yourself in that position. Excessive passive flexibility without mobility (or dynamic flexibility, as it’s been called) will actually increase the risk of injury! Amazingly, it’s not uncommon at all to see individuals with circus-like passive flexibility fail miserably on dynamic tasks. Don’t fall behind.
Category Blog | Tags: Building The Efficient Athlete, Eric Cressey, Flexibility, Injury, Magnificent Mobility, Off-Season, Rotator Cuff Exercises, Rotator Cuff Rehab, Shoulder Exercises, Shoulder Health, Shoulder Impingement, Shoulder Pain, Shoulder Rehab, Unstable Surface Training, Weight Lifting Program, Weight Lifting Routine, Workout Program, Workout Routine
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