Warm-Up / Cool-Down Templates
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🔥 Why It Matters
Every rep begins before the workout and recovery starts before fatigue sets in.
The Warm-Up and Cool-Down phases are non-negotiable elements of safe, efficient, and long-term strength and rehab progress. This page provides plug-and-play templates used by the MMSx Authority team across rehab, athletic, and general population sessions.
✅ MMSx Warm-Up Principles
Goals of the Warm-Up:
- Increase core temperature & synovial fluid activation
- Stimulate neuromuscular readiness
- Activate fascial tensioning lines
- Prep for specific movement planes & loads
We follow the D.R.I.V.E. System™:
- Dynamic Mobility (joint-specific)
- Reflexive Activation (e.g., glutes, TVA, scap)
- Intent-Based Movement Drills (floor/wall/space)
- Velocity Preparation (if needed)
- Engine Priming (load preview sets or tempo holds)
🔄 General Warm-Up Template (6–10 min)
1. Dynamic Mobility (2–3 min)
- Thoracic cat-cows
- Hip openers
- Shoulder cars
2. Muscle Activation (2–3 min)
- Mini-band glute walk
- Scapular wall slides
- Deadbug holds with reach
3. Prep Movement (2–4 min)
- Tempo bodyweight squats or lunges
- Anti-rotation plank press
- Short-band resisted hinge drills
🧠 Customize based on the workout type: push/pull, lower/upper, ballistic/steady
🧘 Cool-Down Phase: Restore & Rewire (5–10 min)
Goals of the Cool-Down:
- Decrease sympathetic tone (calm nervous system)
- Encourage tissue decompression & rehydration
- Reinforce breathing mechanics
- Integrate session learnings neurologically
Suggested Sequence:
- Grounding breathwork (4–6 deep nasal cycles)
- Passive stretch holds (quads, hips, pecs, lats)
- Fascial gliding with bands or yoga blocks
- Box breathing in child’s pose or supine
🧩 Sport-Specific Add-Ons
- Sprint athletes: Add A/B skips + resisted sprints
- Lifters: Add tempo barbell holds + CNS ramp-up drops
- Fighters: Add footwork + rapid coordination drills
- Rehab clients: Add perturbation-based tension warm-ups
📥 Coming Soon:
- Downloadable PDF Warm-Up Cards (body region specific)
- Video Vault Companion Drills
Want a custom warm-up template for your sport or client type? 📩 Email: movement@bodygntx.com