PREWORKOUT WARM UP

YOUR LINK HERE:

http://youtube.com/watch?v=NZCsGbMTIn0

Here's a great circuit to do before your main session, in order to prime the muscles that are going to be putting in the work! • I usually follow 2-3 Rounds of a Movement Prep Circuit with 3 other circuits (all containing 3 different movements), then 1 round of a Decompression Circuit to cool down down-regulate my nervous system. • Movement Prep Circuit: • [2-3 Rounds, Minimal Rest in between Rounds] • Movement 1: • Shinbox Tripod Overhead Extension: [6 Reps, alternating sides] • Sit down with your knees bent up, straight spine, drop both knees down (both facing the left), whilst trying to keep the same distance as when you had your knees up. From here twist your body around to the left side also, push up onto your knees (extension) and reach your right arm up and over your head, creating a stretch down your right side. Place your arms back in front of you, lower back into a Shinbox, and switch sides. • Movement 2: • Plank to Hip Sit Twist [6 Reps, alternating sides] • From plank, lift one leg up to about hip height, twist your hips toward the bent leg, and sit on the floor breathe into the stretch. Lift yourself back up, return to a plank position, and then repeat on the opposite leg. • Movement 3: • Spine Wave to Plank to Push Up [4 Reps] • Sit back on your toes with your arms out in front of you on the floor. Keeping your head tucked in, slowly lift you bum into the air then round your spine, starting with your lower back, middle back, scapulas and shoulders. Stop when you get to a Plank Position, then Push Up once. From here, tuck the head, round the shoulders, scapulas, middle back then bum down etc until you're back in Loaded Beast. • Movement 4: • L-SIt to Table Top [10 Reps] • Start by sitting down with your legs straight out in front of you, and your arms straight by your sides-hands pointing forward (L-Sit). Push through the floor with your hands and lift your bottom off the floor. At the same time, bend at the knees so that you end up in a bridge position. Make sure that your core is engaged and that you're squeezing your glutes when you're in the bridge position. Slowly and with control, lower yourself back down to sitting, and then repeat. • Enjoy thanks for watching! • Check out my IG pages for more workout inspo: • / steph.rose.phase6 • / phase6fitness

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