The IGNITE warm-up is more intense than the treadmill and involves the use of what I call “Oh, Sh!t” exercises. These exercises force you to focus on what you are doing right now.

The three goals of the IGNITE phase are:

1. Increase core body temperature to prepare the joints and connective tissue for training. You’re ligaments and tendons are a lot like taffy. When taffy is cold it becomes brittle and breaks easily. However, when it is warm taffy becomes flexible and elastic. By increasing your body temperature before you train you greatly decrease your risk of injury.
2. To perform movements that will activate muscles that may be inhibited due to past injury, lack of use or overuse. More muscles activated = greater calorie burn, less pain and greater strength!
3. To get you to be totally focused on the present moment – on what is happening right now. Stress is created when you worry about past or future events that you have no control over in the present moment. Only by focusing on exactly what you are doing right here and right now can you maximize results.

Now that you understand the purpose of the IGNITE phase here are three different protocols to begin your training with.  First be sure to do a 5-10 minute warm-up and get your find focused. Then perform the IGNITE Phase warm-up. Once completed, attack your resistance training program.  You will notice that your body and mind are prepared to take on greater challenges than before.

IGNITE Phase

Warm-ups Utilizing High Oh Sh!T Factor Exercises

Beginner:

This is a simple and effective option for beginner working out using no equipment.

Exercise	Sets	Reps	Tempo	Rest
A1. One leg balance	2	30 seconds per leg	Hold position	30 sec.
A2. Abdominal bridge	2	Hold for 30-60 seconds	Hold position	30 sec.

A1. One Leg Balance

This exercise requires you to simply stand on one leg and maintain this position for the allotted period of time.

A2. Abdominal Bridge

The abdominal bridge is an isometric movement, which means that you hold one position for the entire length of the exercise. To perform the abdominal bridge begin by getting into a push-up position. Then place your forearms flat on the floor while continuing to hold the push-up position. Maintain this posture until the target time is completed.

Intermediate:

This a progression from the beginner program and incorporates the entire body. Perform these movements in circuit fashion.

Exercise	Sets	Reps	Tempo	Rest
A1. Single leg squat	2	5 per leg	211	–
A2. Twisting Push-ups	2	10	211	–
A3. SB leg curl	2	10	211	–
A4. Inverted Rope Rows	2	10	211	30-60

* 211 tempo refers to lowering movement in 2 full seconds, holding for 1 second and then lifting in 1 full second.

A1. Single Leg Squat

1. Begin by assuming a shoulder width position toes forward.
2. Now lift one leg out in front of the body.
3. Now lower by pushing the hips back and reach towards the toes of the lifted leg.
4. Descend until you can go down no further without rounding the spine or with the toes coming up.
5. Then push up by driving the hips up and forward.

A2. Twisting Push-ups

1. Assume a push-up position with a wider than shoulder width foot position.
2. Next lower into a push-up
3. As you push-up lift one arm out to side and overhead. The chest and hips will be perpendicular to the floor.
4. Do not allow the body to sag. Keep the body straight.
5. Repeat alternating sides.

A3. SB (Swiss Ball) Leg Curl

1. Begin by lying on your back with knees straight and feet on top of a Stability Ball.
2. Next, Lift the body so that it is elevated from the floor in a straight line.
3. Now pull the ball back towards you by only moving the knee joint.
4. The hips will rise when you perform this move correctly.
5. Lower and repeat.

A4. Kneeling Wood Chop

1. Begin by securing tubing or setting a cable on a high pulley just above your head.
2. Next assume a kneeling position. Your knees will be slightly wider than shoulder width.
3. Grab the handle with both hands and hold your arms straight out in front of you.
4. Next, turn the shoulders so that they are facing forward.
5. Then slowly return to the starting position.

Note: Be certain to keep the chest high and hips pushed forward throughout the movement.

Advanced:

This is yet another progression from the intermediate and the most effective in terms of activating inhibited muscles.

Exercise	Sets	Reps	Tempo	Rest
A1. Kneeling Wood chop	2	10 per side	321	–
A2. SB Hip Ext.	2	5	321	–
A3. Side Crunches	2	5 per side	321	–
A4. SB Push-ups (hands on ball feet elevated)	2	5	321	–

* 321 tempo refers to lowering the weight in 3 full seconds, holding for 2 seconds in the most challenging position (top or bottom) and lifting the weight in 1 full second.

A1. Kneeling Wood Chop

1. Begin by securing tubing or setting a cable on a high pulley just above your head.
2. Next assume a kneeling position. Your knees will be slightly wider than shoulder width.
3. Grab the handle with both hands and hold your arms straight out in front of you.
4. Next, turn the shoulders so that they are facing forward.
5. Then slowly return to the starting position.

Note: Be certain to keep the chest high and hips pushed forward throughout the movement.

A2. SB Hip Ext.

1. Begin by lying on your back with knees bent and feet on top of a Stability Ball.
2. Now push up with both feet.
3. Lift your body into a straight line.

A3. Side Crunches

1. Begin by lying on your side with your hips stacked on top of one another
2. Next lift your legs and shoulders off the floor by crunching your side together. You lower rib and your pelvis will move towards each other.
3. Keeping the muscles contracted slowly lower back to the beginning position.

Note: Be sure not to pull on your head. Use your oblique muscles to perform the movement.   If you are unable to execute the movement correctly then keep your legs on the floor and lift only your torso.

A4. SB Hands on Ball Push-ups

1. Begin by lying face down with legs straight and a wide stance – body in line and hands on a Swiss Ball (SB)
2. Next, lower your body. Keep the elbows in as your lower.
3. Now push up lifting the body in a straight line.
4. Repeat.