WEBVTT

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This is the analytic warm-up.

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So I have the quick five minute warm-up which does some big movements that help

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you get blood

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flowing, move the joints around.

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This is the analytic warm-up.

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It's going to take a little bit longer.

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It's inspired by a lot of the exercises by Dr. Givoye, and its primary goal is

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to get

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the ligaments in the fascia system warmed up.

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So first thing we're going to do is we're going to find our gravity line before

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we even

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start marching in place.

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So this is ideally done barefoot, but you're going to stand with your eyes

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closed and pick

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your toes up in your shoes.

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Or if you're in barefoot, you'll pick your toes up off the ground and you close

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your

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eyes.

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Then you try to find your center and then once you think you're there, you open

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your eyes

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and put your toes back down.

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For most of you, it's going to feel like you've shifted a little bit backwards

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there.

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That's actually a very neutral posture, good gravity line.

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We want to maintain that while we're going through most of these movements.

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So you've got your gravity line and we're going to start marching.

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So we're just going to march and swing our arms, and really the first goal of

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the warm

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up is to get blood flowing, so to heat up the tissues, heat up the objects

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before we

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really start trying to stress any of these ligaments.

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So now to amplify the blood flow, we're going to keep the leg marching or we're

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going to

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do forward back movement with our arms, keeping our elbows above the shoulder

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joint.

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So not really counting reps, but 30 seconds or so of each of these and now we

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're going

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to add side to side.

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So we're really heating up the shoulder complex as we get the blood flowing

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from this little

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marching procedure.

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And then we can add the last one that always messes me up, which is overhead.

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You can do it really in any order, whether it's front overhead side or you can

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mix it

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up and start with overhead and then front and then side, doesn't really matter.

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But we just want to hit all three planes of movement.

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So good.

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Next we're going to work the ankles, so we're going to do little ankle circles.

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This also challenges the stabilizers on the leg that you're standing on.

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If you need to, you can use a golf club or a cane golf cart, something to help

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you balance.

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So now we're going the opposite direction.

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So we're just doing ankle circles, both directions, switch sides.

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Again, this is more, it's cold here in Denver right now, so I'm doing a little

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bit extra

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before I do any of the other videos.

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But if you're in South Florida in the middle of the summer, you might not have

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to do quite

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as much.

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Okay, now find that gravity line.

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We're going to do knee circles.

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So little knee movements while trying to maintain that gravity line.

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Knee circles the opposite direction.

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Again, this stuff is great for just getting the ligaments aware.

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So if the ligaments are unaware, then let's say I push my body into extreme

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range of

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motion, the ligament's not going to turn on or the ligament's not going to

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support the

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structure.

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And so you're typically going to get little minor injuries, maybe major

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injuries.

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So warming up those ankle knee hip, all the ligament stabilizers there, and

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then we're

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going to move our way up to the spine.

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Oh, I forgot let's do the figure eight.

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So still find that gravity line.

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Figure eight movements with your knees.

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There's a variety of different directions and combinations you can do with

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these, but you

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get the general idea.

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Now I will add some of the hip circles, just because I think they're great for

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the overall

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hip socket, but we're going to do some specific things for the hip.

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Good.

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Both sides.

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Now we're going to move up to the spine.

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So we're going to assume what we call a voié posture.

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So feet wide, toes in, and then strong posterior tilt.

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We're going to bring arms out to your sides.

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Now we're going to push to your tilt back and forth while maintaining, pushing

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these

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arms out, going tall through my spine and doing this pelvic tilt forward

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backward.

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Now we're going to tuck the pelvis and while keeping that pelvic tuck, we're

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going to translate.

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So all the movement should be happening in my lumbar thoracic spine.

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Nothing in my hips.

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Good.

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Now the opposite direction, so translating to the side, about ten times then we

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'll just

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go back and forth.

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This is one of my favorite pre-round or pre-practice session warms up, warm-ups

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.

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Now we're going to do the second part of it, which is translate and then side

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bend.

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So it's a translate side bend, translate side bend, trying to stay facing the

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camera.

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We're trying to stay in the frontal plane, so no rotation, just translate side

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bend out

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of the opposite side.

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So translate reach, side bend, translate side bend, translate side bend.

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Now we're going to do a little rotation one.

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So elbow is going to be above the shoulder joint and pull straight backward,

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still strong

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posterior tilt.

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Good gravity line.

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Now I'm going to reach the opposite arm forward, externally rotate and push.

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So I'm pushing elbow back, palm forward.

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Just a little, I'm not bouncing but I'm adding little pulses.

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Now I'm going to do the opposite direction, pulse.

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So elbow goes back, palm goes forward, both trying to stay slightly above the

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shoulder

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joint.

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Good.

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Now we're going to do a neck one.

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So you're going to strong posterior tilt, arms out in front.

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You're going to try to keep your, your gravity lines, your spine fairly

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straight from your

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pelvis all the way up through the top of your head.

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The natural tendency is when you do this is you're going to go like that.

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So make sure that you keep really good alignment there as you extend out and I

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'll show you

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from this view first.

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Then you're going to squeeze your shoulder blades together, bring your hands in

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towards

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your chest, push your arms straight up overhead as high as you can, bring your

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hands down behind

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the back of your neck, back up overhead, back down in front, arms all the way

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out, all

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while trying to keep that gravity line.

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So boy a pose, talk strong posterior tilt, good posture, reach.

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Squeeze the shoulder blades in towards your chest, up overhead, down behind, up

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overhead,

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back in front and out.

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Squeeze the shoulder blades in front, up overhead, behind, back overhead, down

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and then breathe

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out on the way out.

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So now we've got most of this warmed up.

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I'm just going to add the little wrist circles or sorry elbow circles, I think

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this is a

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great one that I got from the Z-Health program, this really gets the form.

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So you try to keep your elbows pretty much in the same bubble and you do a

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little kind

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of brush your cheek to palms up and then brush your cheek, palms down.

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So little different warm up, now I'd be ready to kind of take some swings.

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If I need anything specific, I could add that in.

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If you want to learn more about this type of exercise, find someone who has

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been trained

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under Givoie in your area.

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There's a website called Somafinder where you may be able to find someone, but

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for analytic

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and specific exercises, he's the best in the world.

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Hopefully you enjoy this warm up and now you're ready to go swing.