Hey, Mike Bronco here at Bronco's Gym in Madison, New Jersey and I'm here with my lovely wife Holly Bronco. And, we're going to demonstrate to you right now the dynamic warm up for the Weekend Warrior Workout. Again, do these slowly in controlled fashion. Take your time, make sure you do them right. This is designed to get your entire body warmed up before your sporting activity or this particular workout that we're going to do today. Ok. So, first thing I want you to do. You can step back, Holly. We're going to bring our arms out to the side. Remember, you guys are pretty much cold right now. So, we're going to start warming up slowly. Alright. What we're going to do is just roll our wrists forward, just like that nice big circles. While you're doing these, just keep in mind if you feel any pain if you feel any discomfort it's telling you something. You've got to pay attention to it. There's no merit in working through things if you're not feeling right. Ok. Now, go the other way in reverse. Nice big circles, there you go. Okay, now we're going to keep the arms extended. And, now we're going to rotate from the shoulders forward. Little circles, okay. Not the elbows, not the wrists, the shoulders. Nice little tight circles. We'll do eight to the front and then we're going to go to the rear. Now, we're going to go back to the front a little bit bigger. You should feel this in the front of the shoulder. But, again no pain. And, to the rear. Feeling these, Holly? Alright. Now, we're going to go back to the front. Nice big circles, full range of motion. Try to relax, breathe. Getting the blood flow. One more and then to the rear. You probably feel tight in the chest muscles. Big deep breaths. Ok, great. Shake it out. Alright. What we're going to do now, is take our hands we're going to place them behind our head. I don't want you to pull on your neck, pull on your head. You want to keep your slight gaze upwards. Feet slightly wider than shoulder width, toes out slightly, elbows back, chest up and we're going to squat. Inhale on the way down and then exhale. One. This is part of the warm up. Two-three-four-five and six, great. Now, we're going to take our arms we're going to lift them straight up. Again, gazing upward. Palms facing each other, elbows back behind the ears. Alright. You want to stay back, that's the point of this. Now, we're going to step back in a reverse lunge keeping that front knee at ninety degrees and then up. Very important not to drop that back knee to the ground. Ok. You also want to make sure you keep that front foot pointed straight ahead. Three more. You probably feel your shoulders right now. You, Holly? Two more, open it up. Good, ok. Now, we're going to spread the legs. We're going to reach up and what I want you to do is sweep down through the legs ok and stretch out the low back hamstrings and come back up. Down and up. Down and up. You notice I'm not holding stretches like traditional stretching. That's because, the activities that we're going to participate in require movement. So, we're going to move to workout. One more. To warm up, rather. That's good, ok. Now, in the same position what I'm going to do is take my hands behind my neck and I'm going to lunge down. Ok. I'm not lunging forward on the toe. I'm keeping the weight evenly distributed throughout the whole foot alright, pushing down through the heel. Dropping, this leg is straight. Both toes are straight ahead. Head is up and then I go to the other side. Two-three-four-five and six. Good.
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