Hardcore Warmup

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 16-05-2012-05-2008

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This is TT Hardcore 2010. We’re going to start with our bodyweight warmup and I’m representing North Park High School in Brampton. I spoke to the kids there last week and it was a lot of fun. They were nice enough to give me this T-shirt afterwards.

These workouts are advanced and they will take you about an hour to get through them.

For our warmup, start out with a bodyweight squat with your arms straight out and keep your chest up high as you squat and drive back up.

Next, we’ll get a little dynamic flexibility work for your hamstrings with some leg swings. Each repetition you will go a little farther than the last one. Don’t over-do it because you haven’t been really warmed up, but this will give you a good stretch and a better range of motion in your hamstrings.

After you’ve done both legs with the leg swings, move into a lateral lunge. Step out and down and drive up with your leg while you keep your chest out. This will give you a nice stretch through the groin.

Next, move into a prone stick-up to get your upper back and shoulder mobility going. Lay down on your chest and squeeze your shoulder blades down and together as you move your arms out. Tuck them back in and back down.

Close grip pushups are next. Place your hands shoulder width apart, keeping your body in a straight line with your abs braced. Drop down with your elbows tucked in and drive back up through your triceps, chest and shoulders.

These workouts have quite a bit of intense hamstring contractions in them, so were going to warm them up more with a 1-leg Romanian Dead lift (RDL). Stand on one leg and drive your hips back with your other leg behind you. Stretch the hamstring of your planted leg and bring it back up. Repeat on the other side.

Next, well finish with 2 stretches. The first one will be a hip flexor and psoas stretch. Kneel down with one arm up and lean back and to the side a bit. Youll feel this through your rectus femoris, quads and through your waist. This area gets very tight with all the sitting we all do. Hold this for 30 seconds and then repeat the stretch on the other side.

The next one will be a chest stretch. Place your hand against a wall and rotating away. Hold for 30 seconds and repeat on the other side.

Rest 1 minute and repeat this circuit one more time before you move into Workouts A, B and C of TT Hardcore 2K10.

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