StrongFit Warm-Up Progressions

Since you guys have done such a great job with progressing through the warm-up skills, it's time to keep working towards those more complex movements. There will be an adjustment period at for the next couple of weeks and although this may seem confusing at first, bear with it and you will all see steady progress over the coming months.

If you have time and are able to come in earlier than the class start time, you can now do your own pre-class warm-up. This is for you keeners:

  • 20 Jumping Jacks + 10-20 UB Wallballs - REPEAT
  • 15-20 Strict Supinated Grip C2B Pull-ups (can use maximum of 1 band and you can get into it without using a box) / Ring Rows with slow eccentric lowering
  • 15-20 Strict Paused HSPU From Plates (pause on top of head without releasing tension) / Dumbbell Paused Strict Presses (pause on shoulders without releasing tension) / Hand-Release Push-ups
  • 10 x 2s Paused Toe Touches + 10-20 UB T2B / Knee Raises - REPEAT
  • 15-20 MU Transitions (no dip) / 8-10 Banded Bar MU (max 1 small band)
  • DU/TU Practice

There are many variations to the progressions of these movements. To find out what you can work on or how to progress, ask a coach before class and we can prescribe your progression based on your current abilities.

If you are just getting to class at the top of the hour or are getting there late, you can do the following warm-up. This is for those that are on a tight schedule:

  • 20 Jumping Jacks + 20 Wallballs
  • 20 Supinated Grip C2B Strict Pull-ups (no bands) / Ring Rows
  • 20 Strict DB Presses / Push-ups
  • 20 T2B / Knee Raises

This is more than a warm-up. We are prioritizing time to advance our gymnastics skill set while warming up our bodies to prepare for the workout. Yes, this will feel like a lot of volume, you may feel tired after doing all of these movements before doing class, but try to remember that the score of the workout does not matter, and that you are here for developing movement patterns in order to optimize your workouts. But most importantly, have fun working out!

Ben - good luck fitting the warm-up on the whiteboard <3

Jason TrinhComment