Tip 1: Always Perform a Warm Up

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Warm ups are vital to ensuring you have a safe and effective workout, there are two types of warm ups, non specific general and specific purpose driven warm ups. 

For best results combine both; the general warmup should help mobilise your joints, increase body temperature and turn on your nervous system for what is about to occur. 

A combination of dynamic mobility movements such as dynamic hamstring leg swings , ankle knee drives, glute bridges and spinal mobility drills should be done. 

 

Followed by a generic warm up of:

DB squat to press

DB alternate lunges

DB bent over row

DB RDL's

Perform 10 reps of each 3x over with 5-10kg DB's

 

A specific warm up would be the first two exercises performed with 40-50% 1RM , depending on the weights you want to use this might take 2-3 warm up sets. 

          PUBLISHED BY SUPREME LABS LTD

          PUBLISHED BY SUPREME LABS LTD