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Pre-Exercise
A warm up should not be generic, but rather, specific to the movement being performed in the workout.
Aside from the injury prevention benefits of a warm-up, the efficiency of movement can be drastically improved, leading to greater power output and increased work capacity. This is achieved by activating structures that are otherwise inhibited, and releasing structures that are otherwise tight.
Post Exercise
Recovery and restoration of function following an exercise will result in a healthier musculo-skeletal system and improved future performance. This is achieved through musculo-skeletal release and PNF stretching.
There follows a comprehensive list of exercises (arranged in alphabetical order). Click on an exercise to open the specific pre and post exercise routine for that exercise in a new window. Also covered are common faults and the causes of the faults which the warm-up will remedy. The faults and causes get a bit 'exercise geeky', but all you really need to know is the warm-up exercises to complete. Each warm-up exercise is also linked to a description of how to complete it. If you're pretty happy with how the exercises are done, simply hover your mouse over the names of the exercises below and the specific warm-up for that exercise will appear. Complete this for each exercise in your workout.
Check out our blogs on CrossFit, flexibility and improving athletic performance.