In the first four parts of this series we covered dynamic flexibility exercises, core training, prehab training, and jumps and throws as warm-up (see http://wp.me/p1XfMm-2O , http://wp.me/p1XfMm-2S , http://wp.me/p1XfMm-2V and http://wp.me/p1XfMm-2Z ). This part will focus on putting everything together. We’re going to focus on three workouts; a lower body workout, a chest/shoulders/triceps workout, and a back/biceps workout.
Lower Body Workout:
We’ll do a pretty straightforward lower body workout. We’ll start with leg extensions to warm up the knees, progress to back squats, do some leg presses, then leg curls and calves. It’ll look like this:
1. Leg Extensions, 3×15-20
2. Back Squats, 3×8-12×80%
3. Leg Press, 3×12-15
4. Lying Leg Curls, 3×12-15
5. Standing Calf Raises, 3×12-15
Normally to warm up for that you’d do 5-10 minutes on the stationary bike followed by stretching. We’re going to change that to incorporate the above exercises. Table one shows how this can be done.
| Component | Workout | Duration |
| Dynamic Flexibility | Walk on toes, 10 meters
Leg swings, 10 times/leg Hamstring march, 10 meters Inchworms, 10 meters Butt kicks, 10 meters Lunges, 10 meters |
5 minutes |
| Core Training | Circuit (2x, 20 seconds each exercise):
Crunches Sit-Ups Front hold Cross Knee Crunch Side Crunch Reverse Crunch Hips up Flutter Kicks |
5 minutes |
| Throws/Jumps/Prehab | Squat jump, hold landing, 10x
Split jump, hold landing MB Chest pass, stand on one foot, 10x each foot |
5 minutes |
Chest/Shoulders/Triceps Workout:
This will be a pretty straightforward “pushing” workout. The workout will consist of the bench press, incline press, flies, giant sets for shoulders (front raises, side raises, and bent over rear delt raises), pushdowns, and dips. It will be set up as follows:
1. Bench Press, 3×6-10×85%
2. Incline Press, 3×8-12
3. Dumbbell Flies, 3×12-15
4. Giant Sets, Shoulders, 3x:
a. Front Raises, 12-15
b. Side Raises, 12-15
c. Bent Over Rear Delt Raises, 3×12-15
5. Pushdowns, 3×12-15
6. Dips, 3xMax
Table two shows how the various exercises discussed in this article can be incorporated into the warm up for this workout.
| Component | Workout | Duration |
| Dynamic Flexibility | Arm Circles, 10x
Bear Crawls, 10 meters Wheelbarrows, 10 meters Push-Ups, 10x |
5 minutes |
| Core | Circuit (2x, 20 seconds each exercise):
Front hold, push up Front hold, right foot, push up Front hold, left foot, push up Side hold (right) Side hold (left) Supine hold |
4 minutes |
| Prehab | Internal rotation, 2.5 lb plate, 15-20x/arm
External rotation, 2.5 lb plate, 15-20x/arm |
2 minutes |
| Throws/Jumps | MB Chest pass, 10x
MB Chest pass, stand on right foot, 10x MB Chest pass, stand on left foot, 3x Clapping push-ups, 10x |
5 minutes
|
Back/Biceps Workout:
This “pulling” workout will consist of deadlifts, pull-ups, seated rows, barbell curls, and concentration curls. It will be set up as follows:
1. Deadlifts, 3×2-6×80%
2. Pull-Ups, 3xMax
3. Seated Rows, 3×8-12
4. Barbell Curls, 3×12-15
5. Concentration Curls, 3×15-20
Table three illustrates how the exercises in this article can be incorporated into a warm up for this workout.
| Component | Workout | Duration |
| Dynamic Flexibility | Arm Swings, 10x
Shoulder flexion with resistance tubing, 10x Bear Crawls, 10 meters Wheelbarrows, 10 meters |
5 minutes |
| Core | Circuit (2x, 20 seconds each exercise):
SB, prone, walk forward on hands SB, prone, walk side to side on hands SB, prone, arm raises Stability ball sit-ups Stability ball crunches Stability ball cross-knee crunches
|
4 minutes |
| Prehap | Prone back raises, 30 seconds
Prone fireman, 30 seconds Internal rotation, 20×2.5 lb plate External rotation, 20×2.5 lb plate |
4 minutes |
| Throws/Jumps | MB Behind Back Throw, 10x
MB Front Throw, 10x |
5 minutes |
Incorporating dynamic flexibility exercises, core training, prehab exercises, and throws/jumps into your workout is easily done. These exercises serve to prevent injury, warm you up, and teach you how to use those muscles that you are working so hard to develop. They also make the warm up a little more interesting and fun.
