Program Design Pro Tip: Warmups Index
The Warmups Index in CoachRx is designed to alleviate the hassle of creating warmups from scratch. It allows you to build a library of commonly used warmup sets, saving you time and effort in your program design process. No more reinventing the wheel for every client session!
Are you tired of the repetitive and time-consuming task of writing warmups for each client? We understand how this can become a monotonous chore, taking away valuable time from focusing on other aspects of your coaching process.
The Warmups Index in CoachRx is designed to alleviate the hassle of creating warmups from scratch. It allows you to build a library of commonly used warmup sets, saving you time and effort in your program design process. No more reinventing the wheel for every client session!
Program Design Pro Tip: Warmups Index
We recommend adding a series of warmups to your Index that are designed around movement patterns or training types (plus link videos from our extensive Exercise Library!). Here are a few examples that can be assigned to clients and customized as needed:
General Warm-Up
1-2 Sets
200m Run or Row
15 GHD Hip Extension
5 Strict Pull Ups
10 Push Ups
10 Reverse Lunge Reach
10m Farmer Carry, moderate
10 PVC OHS or Wall Facing Squats
20 Band Pull Aparts
Lower Body - Squat
2-3 Sets
10m Monster Walk/direction (front and back)
10m Sumo Walk/direction (left and right)
10 Cook Hip Lifts/side
5-10 Goblet Squats, light-moderate
Lower Body - Bend
2-3 Sets
30 Alt Elephant Walk Steps
*Straighten the knee as much as possible to stretch through the hamstrings.
10 Seated DB Good Mornings
*Hinge as far as possible without allowing the lower back to round.
Upper Body - Overhead
2 Sets
25' Quadruped Crawl, slow
10 Prone Trap 3 Raise
10/side DB External Rotation Elbow on Knee
0:20-30 sec Active Hang
Core Activation
2 Sets
0:20-0:30 Quadruped Plank
10/side Contralaterally Banded Deadbugs
10 Alt KB Pull Throughs
Read this article for a more in-depth look at how the Index can enhance your program design efficiency.
Imagine the freedom of having a comprehensive warmup library at your fingertips. By setting up your Warmups Index, you can focus on customizing other aspects of your clients' programs, knowing that the foundational warmup is already in place. Spend 30 minutes building a series of custom warm-ups and you’ll save hours of program design time each month.
Warm up to the future of program design with CoachRx and bid farewell to the repetitive task of writing warmups!
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