WARM UP

5-10 minutes of increasing body temperature to increase circulation to all tissures using the cardiovascular system. 

Examples: cycle, rebounder, breathing exercises, walking/jogging, sauna / hot tub

Dynamic Stretching / Join Mobilization

Take the major joints gently through their full range of motion repetatively, relevant to the needs of the body or the demands of the upcoming exercise.

Corrective Stretching

Active stretching for any muscle groups creating misalignments in the body due to excessive muscle tension.

Corrective Exercises

Isolated strengthening for any muscles creating misalignments in the body due to weakness.

Check-In

Listening to the body and assessing the appropriateness of progressing into a "work-out" or the need to "work-In".

Indicators of readiness for a "Work-Out": body is in good health, sleeping well, digestion is good, have recovered from previous workout.

Indicators for "Work-In": Physically tired, excessively stressed, fighting illness.

Work-Out

If performing resistance training, do so prior to any cardiovascular exercise or separated by hours.

Unless there is an endurance based fitness goal, such as running a marathon, cardio exercise is more beneficially performed as high intensity intervals over a shorter period of time.

Work-In

Any movement performed mindfully with the breath at an intensity low enough to be comfortable on a full stomach.