A workout template. Here is an example of how I structure my workouts: Soft Tissue Work (5 min) -Helps iron out bunched up muscle and fascia -Increased blood flow to muscles -Foam Rolling -Lax/Baseball Trigger Point Release Mobility Work (5 min) -Warms up and loosens up mobile joints that are tight -Ankle, Hip, Thoracic Spine, Shoulder.. Core Activation (5 min) -Facilitates stiffness in your low back prevent movement in your lumbar spine during movement -Increases glute (butt) muscles ability to fire -Facilitates good posture and a neutral spine -Planks, Mini Band Walks, Hip Lifts, Glute work, etc... Movement (5 min) -Translates what youve just done into actual human movement patterns (primal movement patterns) by allowing muscles to move at optimal length, allowing joints to move through full range of motion, and doing so with proper posture, muscle activation and a neutral spine. -Dynamic warm-ups, lunge matrixes, Body squats, etc... Lift (40-50 min) -Start with highest nervous system extensive exercises; Whole body exercises, Olympic Lifts, Squats, Dead Lifts, Plyometrics and finish with exercises that involve smaller muscle groups Conditioning/Speed Work -I usually finish with conditioning/speed work if I am doing any that day because it seems to tire me out more then lifting Cool Down - To finish it off This is based on a workout structure to provide optimal pain free movement with an emphasis on strength and conditioning. It is not the most ideal for simply body building... Remember what your goals are. Much Love Casey
Posted on: Wed, 20 Nov 2013 05:19:47 +0000
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