This is the part 2 of the “Exercise Practise” post (HERE) and will provide an example of an effective warm up which incorporates movement practise. Of course, this is just to give you an idea, because your exercise practise and even your warm up should be specific to you, your goals, strengths and weaknesses and the exercises you are to perform during your training session.
As mentioned before, the warm up is a good place to incorporate any movement and exercise practise without having to spend any more time in the the gym! Popularised by the UKSCA is the R.A.M.P warm up protocol (or at least that’s where I first heard of it). RAMP stands for Raise, Activation, Mobilization and Potentiation (if you put it into a google search, theres an article written by Ian Jeffreys on the RAMP protocol).
I tend to use a slight derivate of that protocol, which I call MAP.
M – mobilise
A – activate
P – potentiate
All the exercises within a warm up will help achieve that raised Heart Rate and ‘warm up’ the body, so that’s why I missed out the “R”. The mobility and activation drills merge into each other, and should be achieved at the same time.
Warm Up Movement Practise is an example of a warm up I have used with a client. The warm up is specific to the particular client, so the warm up is determined by his strengths and weaknesses and physical abilities he wants/needs to improve during the session to follow.
HERE is my 3-minute golf warm up which includes movements in preparation for the golf swing.
Essentially, exercise practise will be specific to each individual and therefore, you should think about what you want/need to improve amongst your exercise technique. It does also help to know what ‘good technique’ should look like in order to identify if your are doing exercises correctly. As mentioned in the first post HERE, this is one of the problems in the first place. This post therefore, provides just one suggestion towards improving your exercise technique through movement practise and an improved warm up.