#7 How To Warmup

Why dogs stretch into downward dog and upward dog after waking up What a warm up Should Do Elevated body temperature Increase heart rate and      blood flow Increase blood flow to      specific muscles and joints Activate Sympathetic      Nervous System Prepare you specifically      for the activity you are about to do 3 Parts you need to include: Activation– Easing into the workout · Moving in multiple planes of motion – Rotation and lateral planes · Improving mobility – Active form of stretching · Coordination – unilateral, balance, multidirectional Ground Work – Posterior Chain and Core Activation · Engage movements and muscles you don’t use but wouldn’t otherwise activate because of gravity (Hip Bridges) · Improve neuromuscular activation patterns (i.e. Glute/Ham/Low back) · Strengthen weaker muscles you need more activity (hip flexor) Dynamic – Neuromuscular control/specific to activity · Practice pattern components – skipping for running. · Improves skills – speed, frequency, muscle engagement · More exposure to activity in a different setting. Do’s and Don’ts Do – Breathing must be a      priority Don’t – Static Stretching –      decreases elasticity, power and strength Do – Make it a priority –      treat it like part of the session Don’t – Skip it because      you’re short on time – be efficient, don’t waste time Do – Spend time on soft      tissue work it you need it Don’t – Waste time on soft      tissue work - 20s or less