The Quick Warm Up…

Let’s face it most of the time we want to get in to a session as quickly as possible. Preperation is vitally important but how do we get a session rolling if time is short?

Why is time short well life gets in the way- because people are running late, chatting or thinking what arm exercise they can finish the session with.

 Now as a general rule we foam roll with all clients- the major areas being the outer thighs, glutes, adductors (inner thigh) and upper back. More regular trainees generally can do less as they have less tightness and improved residual mobility compared to new trainees.

From here we introduce full body mobility drills to hit a number of body parts at the same time as well as raising the pulse a little performing 10 of each drill. Generally this is for our more advanced trainees but should take a total of 8 minutes start to finish.

Hip flexor stretch with arms raised.

Squat to wall slide

Squat to stand.

Backward lunge to roatation.

Band Pull aparts and overhead pulls.

Published by ianmellis

Ian Mellis MSc. CSCS is the co-founder of Results FAST ( in Ware, Hertfordshire. Specialising in athletic development, physique improvement and injury rehabilitation he provides personal training, strength and conditioning and nutrition coaching for motivated exercisers and those looking to make a long term change to their health, fitness and performance.

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