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Warm-up Flow

by Shaun Kober
October 15th 2020

In today's episode, I give some more examples of the RAMP protocol I use, to optimise my warm-up, which sets myself and my clients up to get the most out of our training sessions.

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your what's up guys, welcome to today's episode of the left transform podcast. I'm your host, Sean Cobra. During today's episode. We are going through my five minute fitness tips. So it's a quick and dirty five minute tips and tricks on how to get the most out of your fitness. Last week I spoke about ramp which is raise, activate mobilize and potentially eight. And this is the protocol that I used to get the most out of my warm up. Most people when they go into the gym, they jump on a bike or a treadmill or something like that, they scroll through instagram and they just go through the motions. Yes, it's better than nothing, but there's a much, much better way of prime in your body to get the most out of your training sessions. So in today's episode I'm going to be going through ramp in a little bit more detail and touching on what each one of those letters stands for. Let's get started. So the R stands for Reyes. So this is raise the heart rate, respiratory rate, core temperature, blood flow to working muscles and viscous fluid to specific joints.

Now, the raise exercises that I like to use a very simple okay, gait patterns, crawling patterns. Okay, so gate is our walk crawling patterns are like animal flow, animal movement type exercises. Um anything that's kind of going to get the heart rate up Now we shouldn't be spending too much time here. Just a couple of minutes just to elevate the core temperature and all of those things that I spoke about. Then we go into our activate work okay? Which is where we're looking to prime the muscles and connect and contract the specific muscles that we're trying to target for the training session. Okay. Regardless of whether that's a strength session, a power session, a speed session, endurance session, um conditioning session, cardio session et cetera. Okay, so I want to target those specific muscles and some exercise that I like to use here. If you want to target the glutes for example, I like to do cable pull throughs or I might do some banded walks, I might do some glute bridges if I want to target the hamstrings, I might do some hamstring curls or some drag curls using glide boards on some turf or some carpet or something like that.

Um if I want to activate my chest then I'm going to get into a push up position and when I'm in that push up position, I'm looking to lower under control where I'm focusing on e centric switches, muscles lengthening and I'm lowering under control and I'm also thinking about squeezing my hands towards each other to create as much tension through the chest and the shoulders as I can. Okay if I'm looking at firing up through the back then I might simply do some seated cable rose or some banded rows or bent over rows or something like that And I'm really just focusing on firing up the musculature of the back. Okay then I want to go into some mobilization work and this is specific to the training session that I've got coming up. So if I'm doing some sprint work for example, then I want to start switching off my hip flexes because if my hip flexes are firing because I've been sitting all day, then my hip extensive as being my glutes and hamstrings, the primary movers of a sprint are not going to be firing as much as they possibly can.

Okay. And they are the muscles that should be driving that movement. So the mobility work. I'm going to switch off the hip flexes. I might do some phone rolling, some soft tissue work, I might do some static stretches, some dynamic stretches, um etcetera. Okay, and then again, if I'm doing an upper body movement, particularly I'm doing an upper body pool or an upper body push, then I'm gonna start mobilizing the shoulders. Most people have rounded shoulders and their head juts forward um which is called up across syndrome, which I have a video on my Youtube channel um to address that. Okay, so basically what I wanna do is switch off what's tight and strengthen what is weak if I'm going overhead, I want to switch off my traps. I want to switch off my pecs and my delts and probably my lats as well. So again I'm probably gonna do some soft tissue work there. Um I'm gonna do some static stretches, maybe some dynamic stretches. Um depending on what my body actually needs to pry myself for that training session. Okay then I'm going to go into some potential eight work and again, if I'm using sprints then I might do some very simple like 5 to 10 m shuttle runs or some sprint work where um, you know, doing some activation work, stability based work some hip airplanes to fire up all the stabilizers.

And then I might go into some very short sharp sprints or some sled sprints or something like that. Okay. Um, and if I'm doing a strength session then I'm gonna use my build upsets. My ramp upsets as my potentially eight or practice. Okay. Um, I've got an example of a very good warmup flow that I like to do with not only my clients, my fighters, my PT clients, my one on one gen, pop clients, but also with myself to address the hips and the shoulders and the core. So if you go on to my Youtube channel performance functional training. And you type in warm up mobility or warm up flow that will come up with a really solid warm up program to go through your rays activate mobilize and potentially eight. And for me, I like to choose just a couple of exercises that are going to implement all of those things to get my body firing and get everything working on point to set me up for the training session. That's it for me today guys, tune in next week, where we'll go into a little bit more detail and give some more examples of how to use ramp to get the most out of your warm up peace.

Warm-up Flow
Warm-up Flow
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