Warm Up For Small Group Personal Training

Attention all PROATHLON members and followers.

Here is the next warm up flow for phase 4, 2024, small group personal training, specifically for all whole-body weight training sessions. The warm-up flow is as follows:

Rotational squat x 5
Technical sit down
Sit & reach into full body bridge x 2
Reverse straight leg sit-up into glute bridge, into knee into straddle x 2
Technical stand up
Repeat the above on the other side
Straight leg walk out & pause (squeeze bum and push shoulder blades apart) x 5
Kneeling press ups x 5
Prone shoulder press x 5
Cobra x 10s
Downward dog x 10s
Push back to standing

The goal of any warm-up is to elevate the heart rate, mobilise joints (particularly shoulders and hips) and prepare the body for the session ahead. We also want our members to become better movers so that everyday tasks like getting up off the floor or bending down to pick something up is done without a grunt.

Move well, move better, move like a young person, stay young as you grow older.