Warm up & Cool Down

A proper warm up and cool down is very important to optimize your training session to improve performance in your lifts and reduce any risk of injury. Some people do way to much cardio to start or way to many warm up sets, or static stretching. A warm up should not be complicated!

-Start with some dynamic stretches to increase your mobility and range of motion. Leave the static stretching for after your workout

-use about 5 minutes to do some light cardio to increase your heart rate and warm up the body, use any cardio you like

-then we want to get into to warm up sets for our lifting exercises. You’ll want to pick a lighter weight and perform 1 set and increase the weight while reducing reps for a total of around 3-4 sets this could be 8,5,3 and then your working loads. We don’t want the body to be too fatigued before we want our optimal lifts.

- you will do this for all exercises in your workout but you won’t need as many sets when you complete the first few exercises as you will already be warmed up

Cool down:

This is where you can do some static stretches for tight spots for areas you may have just worked. It will help bring your heart rate down. You could also use a form roller to hold tight spots for around 30 seconds or longer for more sore spots