Thursday, November 18, 2010

DB Complex Warm Up

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Here is a dumbbell complex warm up that I used with some of my guys. I use this as a warm up, but it can also be used for conditioning as a finisher. When using it as a warm I will place mobility drills in bewteen the rest intervals of the complexes as fillers.

DB Comlex:
2 Arm DB Bent Over Row x5
2 Arm DB SLDL x5 (Each Leg)
2 Arm DB Curl & Press x5
2 Arm DB Reverse Lunge x5 (Each Leg)
1 Arm DB Snatch x5 (Each Arm)
DB Goblet Squat x5

Mobility 1 x1:
Wall Slides x10
Ankle Mobility x10
Leg Swings x10

Repeat Complex x1

Mobility 2 x1:
Push Ups x10 (not mobility, but I like to keep a push in the warm up)
Quadruped T-Spine Rotations x10
Spiderman Stretch x5

Repeat Complex x1

Mobility 3:
Alternating Lunge Martix x5 Each Leg

Done!

Stay Strong,
RB
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2 comments:

  1. Howard GrayNovember 18, 2010 at 12:32 PM

    Robbie
    What is the purpose of this?
    Always good to have the context of why we do what we do with the videos.
    Cheers
    Howard

    ReplyDelete
  2. Robbie BourkeNovember 19, 2010 at 4:02 AM

    I re-wrote the blog to answer your question Horward.

    I use this as a warm up. I am a big fan of the Javorek Complexes.

    Also you can only do some many variations of dynamic warm ups in a small space before it gets boring.

    RB

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