Our “Daily warm-up” contains and requires something from each primary movement pattern, and applying them in this order and structure each day allows for constant practice and refinement of our most important positions. Please de-prioritize the weights listed, and over-prioritize the positions and details demonstrated.
**All you are responsible for in Phase #01 is the positionally accurate demonstration of each movement in our "Daily warm-up" list, in order and at designated rep scheme, and the subsequent communication, adjustments, and improvements orchestrated by our Directors.**
Phase #01 video demonstration and interaction is the proof- and the glue- that holds all of our other training offerings together.
We learn, practice, and improve- We don't just, simply, DO. You will never hear a good martial arts instructor or legitimate coach simply say "Well, just grab the arm/ weight/ weapon and twist it around, you know... ".
The Devil (and the difference), in all forms of important movement, is in the Details. ______
Please film and upload to YouTube one round of our “Daily warm-up”, performed patiently, specifically, and to the best of your current ability; Each element listed is demonstrated in either our Movement Library or Public Assistance videos.
This is not a test, it is simply a template, and a baseline that will allow us to help you educatedly and thoroughly, and to the best of our ability!
Once initial Phase #01 video is uploaded and adjusted by our training directors, please apply adjustments and re-submit the entire warm-up again!
There is value to independent adjustments, and also value to performing them in full-context.
It is also always valuable and enjoyable to compare/ contrast from beginning to all subsequent steps and phases. Thank you!
(Videos should be linked in the forum in the "Phase #01:01- Assessment" category. Any questions for our Directors may also be included here.)
Any pre-warm up movement should be simple, unloaded, lightly dynamic, and specific. Suggestions we offer our people include Airdyne/ stationary bike @ 30-40% of max output/ Hip circle/ Band pulls/ Dowel partial pull-over/ Mace Good Morning.
And please remember: Stretching and/ or duration-based mobility is done after- not before- loaded, explosive, and/ or truly dynamic movement; Don't cash the chips out before you play them!
5 Partial pull-up (or, as skill level allows, 3 partial + 2 full) 5 Partial chin-up (or, as skill level allows, 3 partial + 2 full) 5 Airplane push-up
10/1000 Unweighted, perfect, fully-braced hinge (hold hard, and to full-term- "manufacture tension") 10/1000 Unweighted, perfect, fully-braced bottom squat position (hold hard, and to full-term- "manufacture tension")
5 High-anchored squat (use medicine ball or slam ball @ (up to) 1/4 BW- held high and tight) 5 High-anchored hinge (same weight and hold position)
5 Dip (Scaled as needed; Use feet as an assistant, like a jumping pull-up, use a light/ medium band, perform on a bench with feet on the floor... ) 5 Kettlebell high pull + Goblet catch @ (minimum) 1/2 BW
3L Kettlebell push press + 1 Turkish Get-up @ self-scaled/ warm-up weight (lock out, stop, Turkish Get-up begins at top of 3rd press) 3R Kettlebell push press + 1 Turkish Get-up @ self-scaled/ warm-up weight (lock out, stop, Turkish Get-up begins at top of 3rd press)
3 x 10 Kettlebell swing@ (minimum) 1/2 BW
Program-wide reminder: “3 x 10” always means “Sets” x “Reps”.