HOW TO STRUCTURE YOUR WORKOUT
1. Myofascial release: foam roll muscles that feel tense, and that you’re about to use in your muscles. Also the time to use your tissue rollers or tennis/lacrosse/theraballs if you have them.
2. Corrective static stretching: *if necessary
If you know you have chronically tight areas (hips, lats, chest, calves etc.) this is the best time to length them (after rolling) to get them back to working order.
3. Activation exercises: if necessary
If there’s any muscles you’re specifically looking to enhance, or you’re trying to bring up lagging muscles this is the time to get them firing.
EX: •Lateral band walks, or leg abductions for your glutes and hip external rotators
•Face pulls for your mid/low trap, rhomboids and teres minor
•Stability ball planks or deadbugs to get your deep core firing •Chest band flyes to get your chest working before chest work
•Hamstring focused bridges or hamstring curls before squats/deads •Prone swimmers or t-spine presses to get your thoracic mobile, and your mid/low traps and rhomboids working
4. Dynamic movements: Total body movements to get your nervous system firing, to integrate the muscles you’ll be focusing on, and to begin to take your joints and muscles through full ranges of motion. This is when your coordination and posture can be integrated properly before the most rigorous parts of the workout.
•High knees, Cariocas, inchworms, ladder drills, arm swings, lunges twists, spider man’s, crawls
5. Power/Strength: Main focus of the workout, and the most demanding aspect of your workout should be put here.
Heavy deadlifts, squats, pull ups, box jumps, broad jumps, cleans, shooting for PR-whatever the biggest focus of the workout is, this is the time to do it. You’re nervous system is primed, your energy is peaking.
6. Accessory work: Secondary focus of the workout- arms, shoulders, glute work, calves, core, single leg/arm work, more direct isolation work, hypertrophy and muscle endurance exercises.
7. Conditioning/Metabolic Finish/Stretch