To set the stage for a successful True40 class, it’s essential to begin with a well-structured warm-up. This not only primes the body physically but also optimizes performance and minimizes the risk of injury. While we’re all familiar with the fundamentals of static vs. dynamic stretching, as well as working through different planes of motion, this review will delve into the effective selection of postures based on the overall program.

Understanding the Importance of Warm-Up

1. Physiological Benefits

• Increased Blood Flow: A proper warm-up increases blood circulation to muscles, preparing them for activity.
• Enhanced Muscle Temperature: Warmer muscles perform better, reducing the likelihood of strains.
• Joint Lubrication: Movement increases synovial fluid production in joints, enhancing flexibility and range of motion.

2. Psychological Readiness

• A proper warm-up helps clients prepare mentally for their workout, enabling them to focus, set their intentions and get into the right mindset. Gradual progression into exercise can reduce performance anxiety, making clients more comfortable and confident.

3. Injury Prevention

• Lower injury rates: A proper warm-up reduces the likelihood of injuries by preparing the body for the stresses of exercise.

Programming an Effective Warm-Up

1. Be Specific

• Choose dynamic postures and movements that mimic the upcoming program, targeting the muscles and joints that will be engaged in your most intense exercises. 
• Ex. If you have pistols, TRX split squat, horse pose, etc. in your legs, you can incorporate reverse lunges (alternating or single side) into warmup. If you have a pretzel or snapper in your glutes, incorporate some hip opening postures, like a plie squat, side lunges, or Spiderman leg lifts in plank. 

2. Be Dynamic

• Our warm-up technically consists of all “dynamic” stretching, however some movements are more static and restrictive than others (such as knee drives, oblique reaches, step backs, etc.). These postures are okay in moderation but should not dominate the entire program.
• Remember, the overall goal of the warm-up is not to “feel the burn” (there are plenty of opportunities for that in most other sections!) but to increase blood flow, promote mobility, and prepare our muscles for what is to come. This is primarily accomplished through BIG movements, where many muscles groups are involved. “Static” movements can overly fatigue the muscles early and prevent them from reaching their maximum potential throughout the workout
• example “static” program: sumo side pulls side 1, oblique reaches, sumo side pulls side 2, step backs. Your body will be so tense at this point and prevent you from being successful in the following sections.
• example “dynamic” program: Plie Lunges, Hamstring Curls, Alternating Reverse Lunges, Jack to Jab

3. Gradual Progression

• Ensure that the intensity and complexity of the movements gradually increase to prepare the body for more strenuous activity. This helps maintain focus and allows clients to adjust to the workout intensity.
• ex. Start with the most basic and least intense exercise (ex. squats with add-ons) and finish with the most intense (jumping jacks or a more “static” posture, since your muscles are more prepared at this point)

Educate Your Clients

• Explain the purpose of each component of the warm-up. Understanding its importance can motivate clients to take it seriously and engage fully.
• This setup will give you great talking points –  “We’re warming up those quads for split squats coming up today!”
• Encourage your clients to move as big as they can in this section. Avoid the modification “work smaller” because that will hinder them later in class. Instead, use cues such as “work to your personal level and fully extend through your arms”; “start off higher and gradually see how deep you can take this squat”; “moving as big as you can here to prepare you for the rest of class”