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Building Muscle and Performance
The functional-spectrum training system uses three types of warm-up protocol: in-place, large-space, and medicine-ball. These protocols give you warm-up options to prepare yourself to perform the functional-spectrum workout programs provided in the chapters that follow. Although one of these warm-up protocols is suggested for each workout program, all of the protocols can be used interchangeably to add variety to your training and to fit your training environment. In addition, though there’s already plenty of variety in these sequences, you can also mix and match specific exercises to create your own warm-up sequences. Each of the following warm-up sequences can—and should—be completed in no more than seven minutes once you become proficient at them. Initially, however, they may take a bit longer as you learn how to perform them.
In-Place Warm-Ups As the name implies, these sequences can be done anywhere because they require little space and only one piece of equipment: a mat. Select one of the following sequences to add variety to your training or to enable you to warm up when space is limited.