Dynamic warm-up by Martin Feiferlik

From time to time you can find tips from Martin Feiferlik, the best Czech crossfitter, in our magazine. He posts training videos on his social networks, in which he shows us how to, for example, move your hips, improve the mobility of the thoracic spine, warm up your shoulders or why to practice exercises on one leg. And in this very article you will find Martin's advice for a dynamic warm-up.

If you want to pull off a quality workout where you plan to do more strength stuff, it's a good idea to prepare both your body and your head for it!

FOR ME, A ROUTINE AND THE FOUNDATION OF ANY QUALITY WORKOUT! Most of you only see results and big weights, but the hard work is in the background. Every day I purposefully follow my routine, lots of exercises and extra supplements that keep pushing me up, slowly but steadily! The priority is health, then we can train to the fullest

For me, it is important to incorporate several elements that stimulate my nervous system and prepare it for training.

• A light warm up - usually a cardio machine for about 5min where I visualize my workout
• Prehab - Muscle activation, stretching with expanders etc.
• Stabilization of the CORE system
• Dynamic concept - Preparation for the exercise in high intensity

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Source: Instagram, cover image: https://www.kudyznudy.cz/akce/bohemian-throwdown-2020