Current Clients

Below is the standard Stay Active Clinic Warm-Up protocol. Understand that each individual may have a variation of this and that will be addressed in your private sessions.

The videos below describe the proper technique for the Stay Active Clinic Warm-Up Protocol. Warm-ups are a way to prepare your body for the workout you’re about to do, remove any tensions from previous workouts or daily tasks, and wake up some muscles that haven’t been used in a while. During the warm-up it is your goal to:

  • Break a sweat
  • Achieve the range of motion necessary for the workout
  • Practice the movements in your workout at weights leading up to the ones about to be used in the workout

Click the link to watch the videos and practice these things at home. Bring questions to your appointment.

1) Walk/Run/Jump Rope/Row (2-5 Minutes) – These things should not be intense or aggravating.  Be relaxed, the only point is to get the heart rate up and blood flowing.
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2) Foam Rolling/Lax Ball Basics (2-3 Minutes) – Using a foam roller or a lacrosse ball is akin to self-massage.  The objective is to relax tight muscles, increase blood flow, and remove mild tenderness from a previous workout.  It is a great way to keep range of motion that you currently have.  For more info on the use of foam rolling, check out the article series that starts here.
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3) Foot Drills (2-3 Minutes) – A way to activate and strengthen the muscles of the foot and lower leg.  Much of our training is done in bare feet to strengthen your positioning and balance.  You’re only as strong as your weakest link, a weak foot is the sign of a weak body!!
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4) Lunge Series (2-4 Minutes) – The body is an interconnected web of connective tissue from head to toe.  The lunge series works to mobilize the hips and shoulders for a healthier movement system.  Watch the following video… there are three exercises, do all three 5 times/leg.
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5) Cossack (1-2 Minutes) – A Russian-originated hip strength/mobility drill, the cossack is great for balance, flexibility, and strength through a long range of motion in the hip.
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6) Duck Walk (1-2 Minutes) – Those with stiff knees or knee pain should work into this with caution and should not increase pain.  However, a healthy knee will be able to perform this activity safely and effectively… though it might take some Manual Therapy and strength training to get you there.
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7) Bear Crawl (1-2 Minutes) – A great way to warm-up the hips and shoulders as well as improve nerve firing through both sides of the brain, work your way through the bear crawl progressions.
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8 ) Crab Walk (1-2 Minutes) – A great way to warm-up the hips and shoulders as well as improve nerve firing through both sides of the brain, work your way through the crab walk progressions.
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