This 30/30 training protocol provides structure and intention to your warm-up

Before you crush that med ball workout, take a few minutes to get your body ready for action. This warm-up/mobility circuit helps you move better, feel stronger, and stay injury-free.

Start slowly, feel out your range. Then pick up the pace: activate, align, and get fired up. Do it once before training, or three times on mobility days. Don’t hesitate to do it more often if your body needs it. Let’s get to work.

Instructions

  • During the first 30-second interval, perform the movement slowly and deliberately at the edges of your range of motion. Be mindful of any stiffness, discomfort, or limitation you may feel
  • During the next 30-second interval, increase the tempo of the movement to make it more dynamic. Be mindful of maintaining proper body alignment, muscle activation, and movement quality as you perform the exercises
  • Perform the warm-up/mobility circuit at least once on training days and three times on mobility/priming days. Spend more time on your mobility in general as needed

Now here’s the med ball workout you can tackle next:

Then wrap up your workout with the Cool-Down Series: Flexibility Circuit.

For more firefighter-specific workouts, wellness education, and other resources visit firefighterpeakperformance.com