For the latest ADARQ.org, click the dated links: *NEW* 08/22/2011, *NEW* 8/10/2011, 07/16/2011, 07/14/2011, MAY DUNK MIX 05/31/2011, 04/31/2011, 03/20/2011, 03/16/2011

Welcome, Guest. Please login or register.
Pages: [1]   Go Down
« previous next »
  Print  
Author Topic: Simple Dynamic Warmup, Activation, and Cooldown video/article  (Read 972 times)
0 Members and 2 Guests are viewing this topic.
adarqui
Administrator
Hero Member
*****
Posts: 14976


im da bess mayne.


View Profile Email
« on: June 03, 2009, 12:26:05 am »
0

Questions/Comments/Discuss.

http://www.pure-dedication.com/index.php?option=com_content&view=article&id=57&Itemid=65
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Joe
Global Moderator
Hero Member
*****
Posts: 1279


Word Police and Certified Asshole


View Profile Email
« Reply #1 on: June 03, 2009, 06:37:38 am »
0

Nice, I'll try it out today and report back how it went!
Logged
adarqui
Administrator
Hero Member
*****
Posts: 14976


im da bess mayne.


View Profile Email
« Reply #2 on: June 03, 2009, 07:37:51 am »
0

Quote from: Joe on June 03, 2009, 06:37:38 am
Nice, I'll try it out today and report back how it went!

how did it go ?
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Joe
Global Moderator
Hero Member
*****
Posts: 1279


Word Police and Certified Asshole


View Profile Email
« Reply #3 on: June 03, 2009, 10:35:14 am »
0

Quote from: adarqui on June 03, 2009, 07:37:51 am
Quote from: Joe on June 03, 2009, 06:37:38 am
Nice, I'll try it out today and report back how it went!

how did it go ?

It went great, check my log for more details: http://www.pure-dedication.com/forum/index.php?topic=2.msg89#new
Logged
PointerRyan
Hero Member
*****
Posts: 532


View Profile Email
« Reply #4 on: September 06, 2010, 05:02:47 am »
0

good warm up. though i don quite understand hip circles .Also, Is there an alternative to supine and prone scorpion?like maybe a standing version.

Oen more, how you wamr up for squats and lunges after doing the warm up and activation drill?

also, how about the ankles ?
« Last Edit: September 06, 2010, 05:06:43 am by PointerRyan » Logged
BMully
Hero Member
*****
Posts: 1028


Still Ballin


View Profile Email
« Reply #5 on: September 06, 2010, 12:42:20 pm »
0

quick question...if i do my whole dynamic warm up, takes me 30min and that's if i don't stop and hustle..........should i try to do this more often? i mean when i start doing it, i am more flexible than anyone at my school even..super flexibility when i get this dynamic warm up rolling....but time is a killer, so i do a shortened version..just go find a wall, do leg kicks, but kicks, side kicks...and almost eveything else you can think of
Logged
http://www.adarq.org/forum/progress-journals-experimental-routines/progress-tracker-mully/new/
adarqui
Administrator
Hero Member
*****
Posts: 14976


im da bess mayne.


View Profile Email
« Reply #6 on: September 06, 2010, 03:04:33 pm »
0

Quote from: BMully on September 06, 2010, 12:42:20 pm
quick question...if i do my whole dynamic warm up, takes me 30min and that's if i don't stop and hustle..........should i try to do this more often? i mean when i start doing it, i am more flexible than anyone at my school even..super flexibility when i get this dynamic warm up rolling....but time is a killer, so i do a shortened version..just go find a wall, do leg kicks, but kicks, side kicks...and almost eveything else you can think of



well i mean, whatever warmup makes your session better is the one to do, but, time constraints are an issue.. i'd do that long warmup of yours before important sessions, abbreviate it when you need to, like you've been doing.. most people can't warmup for 5 minutes and be firing 100%, it's usually going to take 15+ minutes to really wake up.

pc
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Royal
Full Member
***
Posts: 128



View Profile
« Reply #7 on: September 07, 2010, 01:34:49 am »
0

This seems so complex, I don't think I'll really remember all that. The next time I go out and do some sprinting/plyos I might try this out.
Logged
Lazy kid. Doesn't take training as extreme/serious as most of adarq.org
adarqui
Administrator
Hero Member
*****
Posts: 14976


im da bess mayne.


View Profile Email
« Reply #8 on: September 07, 2010, 02:29:44 am »
0

Quote from: Royal on September 07, 2010, 01:34:49 am
This seems so complex, I don't think I'll really remember all that. The next time I go out and do some sprinting/plyos I might try this out.

ya just wing it at first from what you remember on the vid.. don't need to get crazy about it.. just stay relaxed and use it to get loose/wake up.

this would be something similar to what you would do at most performance facilities prior to training, most likely minus the activation stuff.. you can just skip that.

peace man
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Pages: [1]   Go Up
  Print  
« previous next »
 
Jump to:  

powered by TickerIt