Warm Up with Derrick!

Track Night at 6pm and Yoga at 8pm – Sign up HERE!

Wednesday, April 9, 2014


Theraband Routine
Keg Drill

Warm Up

2 Rounds:
10 Push Ups
5 Pause Back Squats
5 Pause Front Squats
5 Pause Overhead Squats
20 Mountain Climbers


A) 5×3 Tempo Front Squat- rest 90s
B) 5×3 weighted ring dips + ME kipping dips- rest 90s

Notes: Quick descent, pause 5 seconds @ bottom of squat, bounce up explosively!  For dips, put a dumbbell between crossed legs. Drop dumbbell and do a max effort kipping dip. Sub dips on boxes, unweighted if necessary.


5 rounds of:
6 Power Snatches (135/95)
12 Box Jump overs (24/20)
-12 minute cap

Cool Down

Calf Stretch, 1 min each
10 Jefferson Curls
20 Straddle Sit Ups

This Sunday, the VBC session with Coach Derrick will be a little different. Rather than an open gym format and general coaching, Derrick will be giving a seminar style breakdown of how to properly warm up and tackle the technical work necessary for a successful and healthy training session. Those of you that have seen Derrick or his athletes warm up will know that this is an intensive and thorough process. Our competition team has borrowed from these warm ups and along with Steve’s PreHab work, our advanced athletes are feeling better than ever. Derrick will go through how to properly activate the glutes, lats, and thoracic area before working core and shoulder stability. From there, lightweight technical work is used to dial in positions and further open up joints and range of motion. Extra attentions is payed to areas of inflammation or tightness before the lifting session begins. 

We urge anyone that can make it to attend this class. A proper warm up goes a long way to staying healthy and continuing to make daily gains in strength and fitness. We all have imbalances and doing the right kind of warm up can limit the affect of those imbalances have on the rest of your movement and stave off possible injury. Derrick has been doing this a long time and has worked with the highest level physical therapists and coaches to hone his warm up and programming to exactly what works and can tailor exercises to correct individual needs. 

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