To get warm and loose, a light jog on the treadmill and a dynamic warm-up are must-dos before any training session. But it turns out that there’s a third piece to the pre-training puzzle that you’re probably missing.
Short for “central nervous system,” your CNS is your body’s control centre. It acts as the middleman between your brain and your muscles. Like your muscles—which can under-perform if they’re not well rested or you didn’t warm up properly—your CNS can be fatigued.
As a result, you’ll feel tired and slow, and weight that may normally be easy for you will start to feel like a grind. Luckily, we have the power to prepare our CNS to train. When your CNS is excited, or primed, you feel you can flex hard and focus deeply.
To achieve this, perform any of the plyometric moves, or primers, outlined. They’ll wake up your CNS without burning you out to get you ready for big lifts. Start out by performing just one or two of the moves you see here before a training session.
(Double or Single) Chest Pass Broad Jump
Sets: 5 to 10 6 to 15
How to:
- Stand tall with your toes pointing forward, holding a medicine ball at sternum level.
- Load your hips by driving them back, as if you were performing a deadlift, and then drive them forward to propel yourself off the balls of your feet. (You can choose to jump once or twice.)
- Follow through with your arms and let the ball go.
- The goal is to generate force from the legs and transfer it into your arms.
Related article: Compliment Your Routine With This 5 Move Warm-Up and Cool Down Workout
Reactive Scoop Toss
Sets: 5 to 10 3 to 6 per side
How to:
- You’ll want a ball that bounces back for this primer.
- Set up about two to three feet from a wall, facing perpendicular to it, and holding a ball at hip level.
- Swing it back and then, keeping the arc of the ball at hip level, rotate your trunk and release it forward.
- Let the ball bounce back and then fluidly begin the next rep.
Related article: Try This Full Body Workout With One Versatile Tool-The Weighted Bag
Rotational Slam
Sets: 5 to 10 4 to 8
How to:
- Cup both of your hands closely together around the bottom of a medicine ball.
- If slamming to the left, start with the ball loaded on your left hip.
- Then forcefully rotate your trunk, pushing and pivoting off your right foot, to bring the ball up and around the right side of your body until you slam the ball to the left of your body.
- If you’re performing multiple reps, then catch the ball and immediately begin the next rep.
Related article: Hit Your Abs From Every Angle With These Core-Strengthening 6 Medicine Ball Exercises
Step To Scoop Toss
Sets: 5 to 10 3 to 6 per side
How to:
- Hold a medicine ball at hip level.
- Brace your core and take a belly breath.
- Take a lateral step, crossing your back leg behind your front leg.
- Once your front foot is planted, rotate your torso, bringing the ball across your hips, until your arms are fully extended.
- Release the medicine ball, scooping the ball up from hip level, and send it soaring in a straight line.
Related article: Try One Of These 3 Pull-Up Workouts To Get Your Lats Pumped Quick
Drop Vertical Jump
Sets: 5 to 10
How to:
- Stand on a six-to-12-inch box.
- Step off the box with one foot, and when your second foot touches the ground, immediately swing your arms up and jump as high as you can.
- You should land with both arms reaching forward and your body stable.
- Also, at no point should your hips dip lower than a quarter-squat.
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