WEEK 1 Train – Warming up and cooling down

Downloads:

Mobility Guide

Key points:

  • Warming up and cooling down is important to avoid injury. Getting injured can put you out of action for weeks or months and during that time you’re going to see no results!
  • Just 15 minutes per workout should be enough to prepare your body for exercise so you can stay injury free 🙂
  • Before exercising:

    • 5 mins gentle cardio – can be anything you like. Walking, running, cycling, skipping, cross training – anything which raises your heart rate and gets the blood pumping!
    • 10 mins mobility – to mobilise the body and get your joints working before you start loading them with weights
      • Foam Roll IT Band (15 times/leg)
      • Foam Roll Adductors (15 times/leg)
      • Glute “Smash” (30 seconds/side)
      • Iron Crosses (10 times/side)
      • V-Sit Rollovers (10 times)
      • Gettin’ Froggy Wit It (Push back 10 times)
      • Mountain Climbers (10 per side)
      • Cossack Squats (10 per side)
      • Piriformis Stretch (30 seconds/side)
      • Hip Opener (10 times/side)
  • After Exercising:
    • 5-10 mins static stretching – work on problem areas which you find particularly tight
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