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Your Personal Trainer Total Body Functional Warm Up

| Luis Echeverry |

As we continue to work in front of our computers, walk less, drive more, and constantly at our phones the need for more mobility functional movement increases.

The importance of movement is top priority at the Driven + SWS Studio in Tampa Florida.  A functional warmup is a series of movements designed to increase your body temperature, activate the nervous system, increase range of motion, and correct limitations. The following functional warm up is designed to help prime the body for the upcoming workout.

Before starting your next workout try what we have gathered below and you will see a guaranteed increase in range of movement and decrease in pain with doing the the moves shown in videos below:

This whole series should take you between 10-15 minutes total.

Lay on the ground with your feet elevated on a box or bench at a 90-degree angle. Breathe in for four seconds, and then exhale for eight seconds, focusing your breath at the pelvis.
Use a foam roller to roll out your legs at the calf and IT band, then your thoracic spine. Concentrate on problem areas, and don’t shy away if you hit sore spots. Your legs and back will thank you later.
Get on all fours with your spine straight to start. Then, round your back and and bow your head. Lift your head and imagine a string being pulled down your spine, straightening yourself as it moves. Reverse the movement as if the string were being pulled the opposite way, rounding your back and returning to the original position.
Sit back on your heels with your knees on the ground, with your right arm placed palm down on the ground and your left tucked palm out on your back. Rotate from your mid to upper back to open to the ceiling.
Get on all fours with your spine straight to start. Keeping your upper body aligned and your lower back still, rotate your right hip and leg clockwise five times. Reverse the rotation to counterclockwise and repeat for the opposite leg.

 

For Free First workout or consultation click here (Thanks Men’s Health for the awesome videos and info)

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Jessica Bull Testimonial

Jessica Bull


The physical and mental aspects, truly sets your coaching programs apart.

As runner now aiming for personal bests, Luis’s adaptive coaching has been a game-changer. The custom training plan, precision in pacing strategies, and innovative techniques have propelled me to new heights in my races. 

I've shattered performance plateaus, and each race feels like a triumph. 

What was not even a dream become a reality when 

“I qualified for Boston” showing me anything is possible ????????

Beyond the individual successes, the sense of community fostered by your coaching team is remarkable. 

The support, encouragement, and camaraderie among fellow runners create an inspiring environment that fuels everyone's journey.

Thank you, Luis, and the entire run adaptive coaching team, for the dedication, expertise, and unwavering support. Joining your Run coaching programs has truly been the best decision I've made for my running journey. I'm not just achieving my goals; I'm surpassing them with each stride.

Gratefully,

Jessica

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Andrew Brown Testimonial

Andrew Brown


I am writing this testimonial with immense gratitude and excitement about the incredible journey I've had with your Run coaching programs, particularly under the guidance of Luis, my run adaptive coach.

Before joining, I was a runner with aspirations of improvement but unsure of where to begin. Luis’s coaching not only provided a structured plan but also instilled confidence in me from day one. 

The personalized approach, tailored to my fitness level and goals, made all the difference.

One of the key benefits I've experienced is the significant improvement in my running technique. 

Luis’s attention to my run programming has not only prevented injuries but has also made my runs more efficient and enjoyable. 

The gradual progression in training ensured that I never felt overwhelmed, and each milestone achieved boosted my motivation.

The mental toughness training incorporated into the program has been transformative. Luis's guidance has not only helped me overcome mental barriers during runs but has also positively impacted various aspects of my life. 

I’m Looking forward to my next few blocks of run coaching leading up to my next marathon in Berlin where I will be looking to reach a sub 4hr marathon ????????

~Andrew Brown

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Jason Arnold Testimonial

Jason Arnold


The approach of sending workouts directly to my watch and the personalized support provided has been a game-changer in achieving my personal best at the half marathon distance.

The convenience of having my workouts seamlessly integrated with my watch has transformed the way I approach training. It's not just about the ease of access; it's the strategic planning and adaptability that make your coaching methods stand out. Each run felt purposeful, and the progression was noticeable from week to week.

What truly sets your coaching apart is the unwavering support I received. The encouragement, insights, and personalized feedback have been instrumental in my success. It's more than just a training plan; it's a collaborative journey where my goals are embraced and pursued with dedication.

I recently achieved a personal best at the half marathon, and I credit this accomplishment to the meticulous coaching and guidance I received. The precision in pacing, strategic advice on race-day tactics, and the mental resilience training have elevated my performance beyond my expectations.

Thank you, luis and the entire run adaptive team, for the commitment, expertise, and continuous support. Your coaching methods have not only improved my running but have also enriched my overall perspective on fitness and well-being.

~ Jason Arnold

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