Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm...

9
Basic 5x5 Warm Up Before beginning to train with Advanced 5x5 simply use this basic guide to stretch the muscles that are typically overdeveloped and may cause muscular imbalances. By performing these stretches before your routine not only will you eliminate imbalances but you will allow for less resistance when performing the compound movements within. Simply follow along the video or these simple cues as your pre-training routine. We suggest everyone follow an advanced solution if they experience pain or discomfort while performing basic movements, such as our Advanced Muscle Virus Solution. Thoracic Foam Rolling Place the foam roller on your thoracic spine region While cradling your neck exhale as you relax and lean back. With each exhale try to sink a little deeper. Then adjust position on your back and repeat.

Transcript of Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm...

Page 1: Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm Up!Before beginning to train with Advanced 5x5 simply use this basic guide to stretch

Basic 5x5 Warm Up

! Before beginning to train with Advanced 5x5 simply use this basic guide to stretch the muscles that are typically overdeveloped and may cause muscular imbalances. By performing these stretches before your routine not only will you eliminate imbalances but you will allow for less resistance when performing the compound movements within.

! Simply follow along the video or these simple cues as your pre-training routine. We suggest everyone follow an advanced solution if they experience pain or discomfort while performing basic movements, such as our Advanced Muscle Virus Solution.

Thoracic Foam Rolling

• Place the foam roller on your thoracic spine region• While cradling your neck exhale as you relax and lean back.• With each exhale try to sink a little deeper.• Then adjust position on your back and repeat.

Page 2: Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm Up!Before beginning to train with Advanced 5x5 simply use this basic guide to stretch

Scalines Stretch

• Begin by extending the opposite arm away from side you are stretching.• Then simply tilting the head away and back from the extended arm.• Hold this stretch and relax the front of the neck.

Upper Trapezius

• Repeat the same as the Scaline Stretch but simply draw the ear to the shoulder.

Page 3: Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm Up!Before beginning to train with Advanced 5x5 simply use this basic guide to stretch

Levator Scapulae

• Place your hand under the base of your skull with your elbow against an anchor.• Drive your head slightly down by tucking your chin to the opposite direction.

Pec Minor Stretch

• Anchor your arm against a wall and place the elbow at 90 degrees.• From here drive your torso away stretching the pec down and away.

Page 4: Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm Up!Before beginning to train with Advanced 5x5 simply use this basic guide to stretch

Foam Roll Waist

• Begin by laying your side between your ribcage and your hip on the foam roller.• Slowly tilt forward and back releasing tension in this area.

Side Bend Stretch

• Cross one leg behind and proceed to reach that same side back and over your head.• Push the hip out while you breath and feel the stretch down your side.

Page 5: Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm Up!Before beginning to train with Advanced 5x5 simply use this basic guide to stretch

Foam Roll Glutes

• Place the foam roller underneath your glute and cross that same leg over your opposing knee

• Gently roll back and forth on the glute until you feel less tension in this particular area.

Foam Roll Quads and Calves

• Simply place the foam roller on your quads or calves and gently roll back and forth covering the entire muscle.

Page 6: Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm Up!Before beginning to train with Advanced 5x5 simply use this basic guide to stretch

Hip Flexor Stretch

• Begin in a kneeling position • Reach the arm of the knee that is down back and behind the head exposing the torso.• Simply extend the hip forward feeling a stretch down the front of the hip.

Groin Stretch

• Start on all fours and begin by slowly driving your knees out putting the stretch on your groin region.

• Slowly exhale rotating from side to side relaxing into the stretch.

Page 7: Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm Up!Before beginning to train with Advanced 5x5 simply use this basic guide to stretch

Hamstring Stretch

• Begin by laying on your back with one leg extended and the other directly up with your hands bracing your lower leg.

• Simply extend the lower leg straight up placing the hamstring stretch.

90/90 Stretch

• Begin by sitting on the ground with both knees at 90 degrees with one in front and one behind.

• Keep the torso upright and simply draw it down over your front shin.

Page 8: Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm Up!Before beginning to train with Advanced 5x5 simply use this basic guide to stretch

McKenzie Press Up

• Laying on the front of your body place your hands directly beside your ribcage.• Drive your arms away from the ground locking out your elbows while keeping your

hips on the ground. Stretching the front portion of your torso.

IT Band Stretch

• Simply cross the legs over each other and slowly tilt forward into a forward hip bend.

Page 9: Basic 5x5 Warm Up - Strength Campstrengthcamp.com/.../uploads/2016/02/MVSWarmup-1.pdfBasic 5x5 Warm Up!Before beginning to train with Advanced 5x5 simply use this basic guide to stretch

Calf Stretch

• Start approximately 3-4 feet away from the wall and plant your back heel on the ground.

• Slowly lean towards the wall placing the back of your lower leg on stretch.• To get a larger range of motion simply rotate the hips around each way creating more

stretch within the lower leg.