Find the movements that feel good, when you have good feelings around exercising you’ll do it more.
Understand each joint has a potential for movement and range of motion. A full body workout moves each joint, feet, ankles, knees, hips, spine, shoulders, elbows, wrists, hands, and where the head meets the spine.
Learn the movements by watching the videos twice. Once to see, hear, and imagine how the exercise feels. Twice to do the exercises.
Align your body. Alignment principles set you up for success and prevent injury. When you learn alignment principles like stacking head on ribs on hips on feet when standing, aligning the center of the hip, knee and ankle joints in leg movements, and stacking shoulders on top of wrists in all 4’s posture, then you will also learn how to deviate from the alignment principles safely because your body will have strength and awareness to both align and move freely.
Ask Questions. Warm Up is the result of a life long study of movement. A combination of studying anatomy, practice, and asking questions is the secret to falling in love with movement.
My hope for Warm Up is for users to be able to create their own playlist, we are currently working on that technology. My suggestion is to take one video from each of the following sections. This will create a full body workout. In the meantime, I have created playlists that arrange the workouts to create a flow of movement for you.
Programming is where you can get creative with your workouts. Not sure where to start? Make sure each workout has at least one of each of the following sections.
1. Meditation
2. Supine (lying down facing up)
3. Prone (lying down facing down)
4. Side lying
5. All 4’s
6. Kneeling
7. Seated
8. Plank
9. Wall
10. Standing
Sets and Reps
The Warm Up Workout videos demonstrate 5 repetitions per movement (approximately). As you get stronger feel free to increase your reps to 10, 15, and 20 repetitions.
Videos can be repeated up to 1-5 sets.
Do what feels good, listen to your body, and ask God for guidance as to what is best for you.
Assessment
Assessments are available with Warm Up Instructor Hawa Robin Cahn. When you schedule a Skype session with Hawa she looks at the alignment of your bones, how your muscles are pulling on your bones, and prays for guidance as to which Warm Up workouts are best for you.
Assessment Cost
30 minutes/$50.00
1 hour/$100.00
What happens during an assessment?
During a 30 minute Assessment Hawa will assess your alignment and create a personalized program for you.
During a 1 hour Assessment Hawa will assess your alignment, create a personalized program for you and watch you move. We will practice the Warm Up Workouts together in order to watch the alignment principles in action and make sure you are doing the Warm Up workouts correctly.
Playlist
Hawa then puts together a personalized playlist for you to practice and will upload your playlist to the Warm Up site.
Recommended Usage
We recommend practicing Warm Up daily. Getting assessed once a month is suggested. As your body gets stronger and you learn the Warm Up workouts your program will need to change in order to keep your body changing.
Assessment Cost
30 minutes/$50.00
1 hour/$100.00
Always consult with a physician before starting a new movement practice.