Physical Warm Up

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Okay. So I said we start with a little bit of a warm up. So spread out just so

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you have

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a little bit of room, but close enough that you can hear me. You don't need a

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ton of space,

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you're not going to be swinging or anything like that. I'm going to start with

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pans in

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my pockets. So I will show you what I think is more of a full version. And then

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I'll tell

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you the parts that I kind of skip when I'm doing like the real quick version.

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So because

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it's cold, I mentioned before, there's a few big reasons for getting, for doing

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the warm

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up. The two big ones are to increase blood flow and elevate the temperature,

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and then

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to excite the ligaments. So exciting the ligaments helps with injury prevention

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and getting the,

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like warming the tissue and getting the blood flow. I use the example of, you

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have coconut

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oil on the counter, and it's this temperature. It's going to be like rock hard,

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but if you

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were to heat it up, it becomes much more pliable. A similar thing happens with

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your tissue,

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where if it's cold, it doesn't move as well. And so you get like more stress on

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the tissue

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that should have moved, compared to if you heat it up, then it increases its

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space and

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it has more glide. This is a kind of a simple metaphor for why we're going to

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do the warm

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up. Okay. So first thing we're going to do is we're going to, because it's cold

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, I'm

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going to warm up the hips and ankles first before we even do marching. So first

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thing

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we're going to try to do, if you need something for balance, you can grab a

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club, but we're

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just going to do a little leg swing. Just trying to kind of maintain posturing

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course

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stability while swinging your leg back and forth. And then, you know, whether

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that was

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10 or 15, we'll switch sides. You'll usually have trouble on the, when it's on

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the downhill

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side, like this. Okay, back to the first one. Now we're going to go side to

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side.

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Okay, side to side the other leg. Okay, now we'll kind of work the ankle a

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little bit.

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So forward backward. And then side to side. Now if it's not freezing cold like

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this,

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I would actually start with a little bit more of like a light walk slash jog.

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So now we're

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going to do what I would have started with. But I did that because I was

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feeling stiff

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and I anything my ankles were going to like just going into the march. Now as I

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'm doing

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this, I'm trying to get a little bit more of like the foot rolling. So I'm kind

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of landing

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on the toe rolling back to the heel, kind of rolling like this, trying not to

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land like

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Frankenstein. So very light impact. Okay, but this isn't going to get blood

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flowing

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too quickly. So we're going to add some shoulders. So arms up, you're going to

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try to maintain

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really good posture. So good axial extension. And we're just going to do a

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little row.

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So elbows at a little under shoulder height to start. And this is a warm up. So

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pick up

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the pace a little bit. And now we can add a little bit of forward and out to

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the side.

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Why? Richard Simmons? Maybe he had a brother. Okay, and now the third direction

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. So forward

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side overhead. Forward side overhead. Keep the feet moving. Should we get tired

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yet? Good.

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Okay. So now we'll do a little bit for the ankle and knee. So the Miguel and

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him and

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his knee circles. These are actually really good. But he ruined them. You can't

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do them

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on a range. So opposite direction. And a ponytail. And then I'll usually add

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like a hip car or

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something like that. So a hip car, you're going to bring your leg up, you're

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going to

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go into external rotation, raise it up, keep it in external rotation and then

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move it into

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internal rotation behind you. So it basically is like doing like a little hip

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circle. Like

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that. Just a few of those switch sides. And then we'll get into the spine stuff

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. And

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I don't teach this to everybody. Not everyone wants to kind of like warm up,

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but for your

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high school kids, for your college kids. It's good to teach them this young.

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Alright, so

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now we're getting ready to move into the spine. So I'm going to do things that

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are going to

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lock out my lower body. I'm going to get my feet wider, turn my toes in, bend

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the knees.

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And then we're going to do a few pelvic tilt. So you'll see kind of like belt

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buckle coming

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up, belt buckle going backward. Into your posterior tilt and the TPI language.

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Trying

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to maintain kind of good gravity line and posture. So you're staying pretty

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balanced

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between your feet, not leaning over to do it. Okay, now tuck your pelvis and

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hold. So

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you're going to tuck it this way. Now you'll see this is where we can start to

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do translation.

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So I'm going to bring my arms up to the side. And because my knees are bent,

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toes in, pelvis

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tucked, we're going to do just one side at a time. So you're going to move one

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direction

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and then back to center. And this is a good one to look in the mirror. If we

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had it, you'll

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see a lot of people do it kind of like this. I want your shoulders to stay

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level and you'll

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see some people kind of like rotate as they do it. I want your hips and pelvis

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and upper

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body staying in the same direction. One way is easier than the other. We have

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to do some

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investigation. Now you can do total range. So if you didn't switch, try to keep

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your lower

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body quiet. I see a few people kind of doing more of the slide. Good. And now

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we'll add

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a side bend. So I'm going to translate and then I'm going to side bend. So I'm

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going

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to reach one hand down and the opposite elbow up, trying not to rotate. So try

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to stay kind

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of flint and just kind of like a little bit of end range. And back up. Like I

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said, this

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warm up on the website is called the analytic warm up. And I think I filmed it

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on the site

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in like 2018 or 2019, something like that. Okay. So now we'll do spine flexion

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extension.

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We talked briefly about how the discs have different layers and you want to do

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flexion

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extension side bend before you do rotation. So I'll turn this way. So chin is

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going to

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come down to the chest and then you're going to roll. You want your knees to be

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a little

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bit bent. You're going to come down towards a toe touch. Then you can straight

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en your

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legs to get a little bit of a hamstring stretch. Bend your knees and then come

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and curl back

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up. And the last thing that goes is your head. So the full version is kind of

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like

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a rounding more so than a hip hinge. We'll just do a few of those. So the chest

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. Okay.

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So a few of those. Back to the locked posture. We're going to do kind of reach

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behind your

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back. Try to show your hand on the opposite side. Just gets a little bit of

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spine rotation.

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And then same thing but arms up. So you're trying to reach kind of across. Yep.

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Okay.

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Now a couple for the shoulders. So arms out to the sides. Arms up overhead. If

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I'm doing

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the real simple version I'll just do arm circles. Arms down to your sides.

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External rotation

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and then scratch your back or internal rotation. So now your goal is when you

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do it that has

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kind of a flow to it. So it has kind of up and then shoulders down. So it's

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kind of

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like almost continuous motion. One more. And then we'll do one last one for the

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neck

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and shoulders. Okay. So then hands together. Oftentimes I'll have someone hold

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a club if

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you have a hard time. But hands together we're going to trace an L. So I'm

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going to go out

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shoulder blades back with the arms staying straight. Then bring the hands in.

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Still shoulder

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blades back. Arms goes up. And then still shoulder blades back. Hands are going

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to try

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to go behind your head. And then back up. Okay. So face you. So good posture.

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The tricky

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ones are when you bring your hands up not to let your head go forward. And then

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when

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you bring your hands down not to let your back arch and not to let your head go

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forward.

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Some more. Okay. Yep. Yeah. That's what I'm saying. It's called the analytic

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warm up.

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I think I filmed that in like 2018. So you got to dig in the archives to find

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it. But

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it's it's on there. Okay. So now let's go through the the full swing drills.

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Let's grab

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a club. First question. Like if you were now just to make a few like little piv

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ots as

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your body feel a lot better. Like especially your spine and and hit like less

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likely to

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hurt yourself. My hands are a little cold. But other than that.