Instant Training Improvement Tips: The Modern Warm-Up

May 13, 2014


Proper preparation leads to success.


Victory does not come by chance.


procrastination leads to failure


Within the ‘iron-game’ and athletics, part of this ‘plan of attack’ must quite obviously ensure the body is prepared for training, i.e. moving in the most efficient manner possible, and resistant to injury. This goes straight at the heart of ‘warm-up’ where most effectively ‘hard wire failure’ with say a ‘walk on the treadmill’ or the like rather than systematically preparing the body for optimal movement pattern by activating the core musculature and engaging in dynamic mobility.


The ensuing plan requires considerable effort and dedication. Most will be unwilling to perform but for the few, there is a place on the victor’s podium to which I remind all:


Proper preparation leads to success.


Victory does not come by chance.


• Tumbling | Mat Drills
• Hurdle Mobility Drills




In the first stage of RED2 care must be taken that movements are performed correctly at a finite level. In performing this section the individual should be able to maintain body position under duress, on all surfaces and virtually be able to stop at any time and hold position for extended periods.


The first lesson of RED2 contains five basic lunges:
• Forward
• Backward
• Forward with twist
• ‘Toy Soldier’
• Side Lunge


Each exercise commences with high knee lift, or better said the ‘drawing of the knee up, without shifting of the overall body, plant legged locked and movement projected in the big toe driving into the ground. It is crucial that weight is evenly distributed throughout the foot.


After a period of accommodating to the workout and learning the correct pattern, perform each movement such that the entire RED2 section is two to three, six-minute segments.


Walking Lunge to forward twist- Draw knee upwards such that thigh is parallel to ground as you lunge forward. At the bottom of the lunge, twist upper body to both sides, without allowing legs to move out of position.


Backward Lunge- Push the leg back as if you were driving your heel through a wall behind you. In the lowered position, the lead (right) leg will need will track approximately perpendicular to the lead (right) toe with the upper thigh roughly parallel to the ground, followed by twist back and forth to each side, without allowing legs to move off position.


Sideways Lunge – The initial move is pushing off the plant (right), with high leg drive in the first landing stage of this move make sure the plant foot (left) remains pointed straight-ahead.


Toy Soldier- The ‘Toy Soldier’ starts by driving off the big toe, raising a straightened leg up with slow control and grace, making sure not to swing the lead leg, while having the plant leg fully locked out. In the apex of the movement, the bottom part of the heel will be above the upper section of the knee of the plant leg.


Modern BCAA+


Prepared by John Davies


Follow John


The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.


How to Count Macros 101

December 07, 2017

  Tracking macros or macronutrients may be among the hottest diet trends now, but this is nothing new. It’s how nutrition studies have been run for decades. In nutrition research, if you want to test the effect of a certain diet – you set diet parameters for protein/carb/fat, what I call a “macronutrient framework”, hit […]

Continue Reading

Modern PROTEIN Mini Pumpkin Pies

October 13, 2017

  Have you ever weighed a slice of pumpkin pie, just to log it into your macro tracking app? Fall deliciousness shouldn’t be measured in a few oz’s. Goals are goals, but we set out to find a solution that gives you more pie with fewer calories, and with no math or weighing.       […]

Continue Reading

Modern Protein Pumpkin Pancakes

October 03, 2017

  These easy-to-make pumpkin pancakes offer flexible macros to meet your goals with a flavor that you’ll crave year-round.       Ingredients Dry: – 1 Scoop Caramel Cookie Stix Modern Protein – 1 Teaspoon Baking Powder – Dash Cinnamon – Dash Splenda – 1.5 Servings Generic “Extra Fluffy” Pancake Mix – 1 Serving Sugar-Free Fat-Free Pudding […]

Continue Reading