Dumbbell and Balls are Smart
This is a 40 second work /20 second recovery for 4 rounds with a 1 minute rest in between rounds.
- Dyna-Ball Dynamic Squats
- DB Single Arm Rows
- Dyna-Ball Single Leg Deadlifts w/ Reach
- DB Single Arm Snatch
- Dyna-Ball Jacks
- DB Single Arm Sit-ups
Men use a 12#> Dyna Ball / Women 10#>
Effective Ways To Warm Up For The Civilian Military Combine
At NLP we don’t warm-up with stretches before a workout, so why should you warm-up differently for a challenge like the CMC. Warm-ups are all about efficiency, so let’s cut to the chase:
What do we recommend to prepare.
1. Keep It Dynamic – These include exercises such as the forward lunges, dynamic squats, walkouts, and arm circles. After that, move right into sets of linear skips. Follow that up with Frankenstein walks to finish it off. Your body is now primed for workout performance!
2. Jump Around – 5 consecutive minutes of jumping rope at a mild to brisk tempo is maybe all you need. When you long for a good warm-up but are short on time, a little jump rope session will get your heart rate and internal core temperature up, putting you smack-dab in the fat-burning zone.
3. Tune It Up And Turn It Up – NLP Instructors want you to set whatever your warm up is to music. In our opinion this is a great way to place your mind on the right “track” for the challenge ahead. Tune into your body, run the race in your mind before you run physically. This has been a proven method for a successful finish.
4. Functional Challenge – Try doing one warm-up set of an exercise that mimics the actual training exercises you’ll be doing. Try also to do balance exercises that will challenge your stabilizing muscles. These are the muscles of the body that act to stabilize one joint so a desired movement can be performed in another joint. Always try a warm-up set that uses the muscles you plan to work in a stabilizing way. Good examples of this is the single leg dead-lifts or just stand on one leg and try to touch the opposite toe.
5. Swing Into Action – Using swinging movements is a great way to loosen up your muscles and joints so they are primed for handling heavy resistance. Your muscles and joints are like rubber bands – they’ll snap when cold, but if warmed up, they’ll be resilient, responsive and flexible. So for all you would-be “swingers (yea baby), check out these exercises to prepare for a great workout.
- Arm Circles: 1 set of 10 reps, forwards, 1 set of 10 reps, backwards
- Front to Back Leg Swings: 1 set of 10 reps, each leg
- Cross Body Leg Swings: 1 set of 10 reps, each leg
- Arm Swings: 1 set of 10 reps
- Dynamic Squats: 2 sets of 15 reps
6. The Perfect Medicine For Your Warm Up – There’s no reason not to “have a ball” when you get ready to train! Just as we do in preparing for our workouts at NLP, give yourself a dose of three or four exercises that work those muscles you plan to train.
- Front Chops: 1 set of 10 reps
- Rotational Twists: 1 set of 10 reps, each side
- Cross-Body Chops: 1 set of 10 reps, each side
Finally, don’t forget that you need to fuel your body well before a challenge, so be sure to pair all this hard work with a healthy balanced breakfast and plenty of water.