Quote:
Originally Posted by Snipe
What kind of BF meter you using? Calipers?
Also - what is your DROM warmup comprised of?
I just use one of those crappy handheld impedance meters for BF. Yes, it's not very accurate, but I find it precise over time when using it at the same time.
Warmups:
Usually various things from this post I made, nothing too crazy:
http://forumserver.twoplustwo.com/85...s#post25890282
- Shoulder dislocates with a pvc pipe, moving grip slightly narrower as you make more pass throughs
- same thing but wrapping pvc around body in both directions
- windmills with arms
- dynamic stretching of arms across body with thumbs up and thumbs down
- pushup variations: spiderman, one where you walk out to a pushup and walk back, etc.
- bear crawl
- crab walk
For lower body usually something like:
- 10-15 ea leg swinging straight leg in front of body
- 10-15 ea leg rotate leg about hip full rom
- sometimes swing straight leg back in addition to forward
- With wide stance and erect torso, go to bottom of squat over ea foot and move back and forth
- spend time in bottom of squat
- lots of air squats (ok, not crossfit levels of lots. Maybe 50 or something.)
- the thing where oly lifters put the bar on the knees in bottom squat position to stretch ankles (I don't know if this does anything, but it feels good)
Also I'll add some
Kstar stuff from time to time if something's particularly tight.
I'm sure I'm leaving some stuff out. Usually my warmup is about 10 minutes. I'm pretty much a minimalist warmup dude.