Dynamic Warm-up & Core Performance
Dynamic warm-up and “core” performance exercises are two elements that should be included in every exercise program, no matter what the goal may be.
Dynamic warm up includes a series of movements to engage muscles and joints through a full range of motion. This type of warm-up is essential to prepare the body for exercise; it boosts your heart rate and blood flow to the muscles, raises your core temperature and prepares the nervous system. If you are targeting a specific movement or muscle group in your workout then your warm-up should reflect that. Pay attention to your body and focus on your posture and technique; you want to gradually work the muscles/joints into the largest range of motion possible.
A simple dynamic warm up might include:
- 5-10 minutes on a bike or treadmill to get the blood flowing
- 12-20 body weight squats
- 12-20 walking lunges on each leg
- 12-20 push ups
- 20-30 jumping jacks
When I mention the “core” I am referring to much more than just your abdominals. Complete core strength refers to all of the muscles in your abdominals, back, hips and shoulder joints. Without strength in all of these places you will not be able to get the most out of the rest of your body.
Planks and bridges are simple exercises that can do a lot to help develop your core strength. While there are many more exercises required to further strengthen your core this will be a great starting point.
These core exercises should be working to help strengthen your muscles and improve your posture and alignment. Always try to perform exercises with your shoulders rolled back and down, think of maintaining a “proud posture”.
For examples of the front plank and glute-bridge see the links below:
http://www.bodybuilding.com/exercises/detail/view/name/plank
http://www.bodybuilding.com/exercises/detail/view/name/butt-lift-bridge
For an excellent reference on dynamic warm-ups and core strength and more, pick up a copy of Core Performance by Mark Verstegen
http://www.amazon.ca/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=core+performance
John Smits
CASI Level 4
CSEP-Certified Personal Trainer
Alberta, Manitoba, Saskatchewan TEC Rep
E-mail: This email address is being protected from spambots. You need JavaScript enabled to view it.
Up Next: Shred Training 101: Episode 4
PRO DEAL MERCHANDISE SUPPLIERS
Our Mission: To inspire the world’s best snowboard instruction.
Our Vision: To be the global leaders in instructor education, innovation and professional development that is synonymous with a thriving, diverse and accessible snow sports industry.
REGIONAL COORDINATORS
LUC BELANGER
QUEBEC & ATLANTIC
luc@casi-acms.comANDREW MCCRANEY
ONTARIO, MANITOBA & SASKATCHEWAN
andrew@casi-acms.comADAM GARDNER
ALBERTA & BC EAST
adam@casi-acms.comGREG DANIELLS (INDUSTRY INQUIRIES)
BC WEST, NWT & YUKON
greg@casi-acms.comLISA CORCORAN (MEMBER / COURSE REQUESTS)
BC WEST, NWT & YUKON
bcadmin@casi-acms.com