EVO's 10 Minute Functional Warm-Up

Light / Warm-up / trapeze bar + strips + bodyweight / 10 min

The warm-up is fundamental to help you prevent injuries and prepare the whole body for the exercise session. Whether you’re just a lone runner or a frequent gym goer, you must prepare your body progressively to the training part that will demand more from your body.

The warm-up is the initial part of the training session. It is performed with lower intensity and it comes before the workout itself. Most of the warm-ups include a cardiovascular exercise and some stretch and strength drills. During the warm-up, your body’s temperature increases. The progressive movement of joints and muscles prepares the body for the more intense exercises that are coming next. The warm-up should take from 5 to 10 minutes.

SET UP AND EXERCISES FOR OUR EVO WARM-UP

10 minutes
5 exercises
Equipment: trapeze bar, strips, bodyweight

1. RUNNING

5 minutes

Start your warm-up with a 5 minutes run at a moderate speed.

2. ROLL OUT WITH STEP

2 minutes, moving at a moderate speed

Grab the hanged trapeze bar with your arms extended. The bar must be aligned with your chest. The bar must be at chest height.
Take a long step forward and lunge deep, moving the arms straight overhead, torso upright. Return and switch legs.

3. HIP EXTENSION

2 minutes, moving at a moderate speed

Stand upright and hold the trapeze bar with arms straight. Engage the core and transfer weight to one leg.
Hinge at the hips as you reach forward with the bar. Aim to keep the torso in line with the raised leg.
Keep your arms extended, holding the bar and try to go further, extending your shoulders, trunk and leg.
Alternate between legs and repeat.

4. SIDE REACH

2 minutes, moving at a moderate speed

Hang the bar slightly above your hip.
Bent your trunk to the bar side leaning your forearm over the bar.
You’ll feel a slight stretch on the rib cage. After that, return to the initial position.

5. HANGING TWIST

2 minutes, moving at a moderate speed

Lie on your back with knees bent. Place the right leg over the left thigh and allow it to hang in the bar.
With the left foot, take a small step to the right, so the foot is in line with the right hip.
Allow the left leg to slowly rotate to the right and back to the center. Feel the movement (and stretch) in the left outer hip, but do not over-stretch. Repeat and switch sides.

The Art of Warming-Up in Cold Weather

SET UP AND EXERCISES FOR OUR EVO WARM-UP

1. RUNNING

Warm-up done? Here are some ideas for workouts to perform after you are all warm and ready to train:

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