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This is the analytic warmup.

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So I have the quick five minute warmup which does some big movements that help you

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get blood flowing, move the joints around.

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This is the analytic warmup.

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It's going to take a little bit longer.

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It's inspired by a lot of the exercises by Dr. Givoye and it's primary goal is to get

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the ligaments and the facial system warmed up.

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So first thing we're going to do is we're going to find our gravity line before we even

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start marching in place.

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So this is ideally done barefoot, but you're going to stand with your eyes closed and pick

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your toes up in your shoes or if you're in barefoot you'll pick your toes up off the ground

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and you close your eyes.

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Then you try to find your center.

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Then once you think you're there you open your eyes and put your toes back down.

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For most of you it's going to feel like you've shifted a little bit backwards there.

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That's actually a very neutral posture, good gravity line.

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We want to maintain that while we're going through most of these movements.

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So you got your gravity line and we're going to start marching.

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So we're just going to march and swing our arms.

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And really the first goal of the warmup is to get blood flowing.

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So to heat up the tissues, heat up the objects before we really start trying to stress

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any of these ligaments.

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So now to amplify the blood flow, we're going to keep the leg marching or we're going

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to do forward back movement with arms keeping our elbows above the shoulder joint.

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So not really counting reps but 30 seconds or so of each of these and now we're going

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to add side to side.

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So we're really heating up the shoulder complex as we get the blood flowing from this little

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marching procedure.

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And then we can add the last one that always messes me up, which is overhead.

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You can do it really in any order whether it's front overhead side or you can mix it up

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and start with overhead and then front and then side doesn't really matter.

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But we just want to hit all three planes of movement.

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So good.

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Next we're going to work the ankle.

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So we're going to do little ankle circles.

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This also challenges the stabilizer is on the leg that you're standing on.

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If you need to, you can use a golf club or a cane, a golf cart, something to help you

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balance.

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So now we're going the opposite direction.

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So we're just doing ankle circles both directions, switch sides.

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Again, this is more, it's cold here in Denver right now.

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So I'm doing a little bit extra before I do any of the other videos.

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But if you're in South Florida in the middle of the summer, you might not have to do quite

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as much.

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Okay, now find that gravity line.

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We're going to do knee circles.

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So little knee movements while trying to maintain that gravity line.

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Knees circles the opposite direction.

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Again, this stuff is great for just getting the ligaments aware.

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So the ligaments are unaware then let's say I push my body into extreme range emotion.

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The ligaments not going to turn on or the ligaments not going to support the structure

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and so you're typically going to get little minor injuries, maybe major injuries.

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So warming up those ankle knee hip, all the ligaments stabilizers there and then we're

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going to move our way up to the spine.

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Oh, I forgot let's do the figure eight.

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So still find that gravity line.

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Figure eight movements with your knees.

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There's a variety of different directions and combinations you can do with these, but you

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get the general idea.

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Now I will add some of the hip circles just because I think they're great for the overall

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hip socket, but we're going to do some specific things for the hip.

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Good, the sides.

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Now we're going to move up to the spine.

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So we're going to assume what we call a voie posture.

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So feet wide toes in and then strong posterior tilt.

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We're going to bring arms out to your sides.

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Now we're going to push the posterior tilt back and forth while maintaining pushing these

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arms out, going tall through my spine and doing this pelvic tilt forward backward.

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Now we're going to tuck the pelvis and while keeping that pelvic tuck, we're going

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to translate.

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So all the movements should be happening in my lumber at the rest, spine, nothing in my hips.

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Good, now the opposite direction.

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So translating to the side.

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About 10 times then we'll just go back and forth.

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This is one of my favorite pre-round or pre-practices and worms up, warm ups.

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Now we're going to do the second part of it, which is translate and then side bend.

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So it's a translate side bend.

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Translate side bend.

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Trying to stay facing the camera.

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We're trying to stay in the frontal plane.

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So no rotation.

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Just translate side bend, no to the opposite side.

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So translate reach.

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Side bend.

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Translate side bend.

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Translate side bend.

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Now we're going to do a little rotation one.

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So elbow is going to be above the shoulder joint and pull straight backward.

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Still strong and posterior tilt, good gravity line.

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Now I'm going to reach the opposite arm forward, externally rotate and push.

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So I'm pushing elbow back, palm forward.

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Just a little.

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I'm not bouncing, but I'm adding little kind of pulses.

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Now I'm going to do the opposite direction, pulse.

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So elbow goes back, palm goes forward.

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Poach trying to stay slightly above the shoulder joint.

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Good.

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Now we're going to do a neck one.

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So you're going to strong-pursue your tilt.

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Arms out in front.

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You're going to try to keep your gravity line so you're spying fairly straight from your

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pelvis all the way up through the top of your head.

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The natural tendency is when you do this.

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Is you're going to go like that.

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So make sure that you keep really good alignment there as you extend out.

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I'll show you from this view first.

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Then you're going to squeeze your shoulder blades together.

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Bring your hands in towards your chest.

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Push your arms straight up overhead as high as you can.

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Bring your hands down behind the back of your neck.

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Back up overhead, back down in front.

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Arms all the way out.

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All while trying to keep that gravity line.

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So boy, you pose.

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Talk strong posterior tilt.

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Good posture.

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Reach.

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Squeeze the shoulder blades in towards your chest.

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Up overhead, down behind, up overhead, back in front.

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And out.

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Squeeze the shoulder blades in front, up overhead, behind, back overhead, down and then

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breathe out on the way out.

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So now we've got most of this warmed up.

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I'm just going to add the little wrist circles or sorry elbow circles.

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I think this is a great one that I got from the ZHealth program.

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This really gets the form.

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So you try to keep your elbows pretty much in the same bubble and you do a little brush

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your cheek to palms up and then brush your cheek, palms down.

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So little different warm up.

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Now I'd be ready to kind of take some swings.

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If I need anything specific, I could add that in.

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If you want to learn more about this type of exercise, find someone who has been trained

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under GIVOIA in your area.

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There's a website called SOMOFINDER where you may be able to find someone.

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But for analytic and specific exercises, he's the best in the world.

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Hopefully you enjoy this warm up and now you're ready to go swing.