DISSECTING THE 360 STRONG CLASS – WARM UP
We always kick off the beginning of a class which something which either benefits the workout or assists you longer term.
Your Central Nervous System stores movement patterns, but doesn’t distinguish between good & bad ones, so this is a great place to start addressing this. After all we all want concise & pain free moment.
As warm-ups are generally light, we also throw in higher skilled exercises to start creating better neuromuscular co-ordination & motor recruitment engrams.
So you’ll either catch us doing primal movements (lunge, bend, squat, push, pull, twist), which replicate movements later in the class, with a light weight plate/medicine ball or going more technical, often with a PVC pipe, this is also great for functional flexibility and developing pathways.
There is elasticity, extensibility & excitability in our muscles and often the prime movers are inhibited from correct muscle fibre activation, with the synergists doing more work than they should. So it’s also important to switch them off and get the right muscles firing. I.e. Quads & hamstrings often compensate for the glute in the squat.
So it’s important to throw in some dynamic flexibility, like yoga or mobility to combat the general tight muscles (calf, hamstring, hip flexors, glute, quads, lower back, lats & chest).
This will allow us to correct faulty movement patterns and improve posture.
Also firing up the TVA can be beneficial at the beginning of the workout, to make sure the core muscle are switched on and stabilising the spine. Don’t thwart the core muscles or it will have the reverse effect.
It’s also fun to get the heart-rate up with some lower skilled movements in HIIT format or work on a cardio skill like double-unders.
This gives us huge variety to mix up our warm-ups & keep them interesting. And remember, if it’s a viscious start, it generally means, we’ll be slowing it down and teaching a more technical movement in the strength section, but not always 🙂