Tag: baltimore personal trainer

Dynamic Warm-Ups, Nick Tumminello Style

On Friday I posted a revolutionary training tip from Nick Tumminello (a personal trainer in Baltimore) that has completely changed the way I write my dynamic warm-ups.

In short, now I pair mobility and stability/activation exercises for each joint within the warm-up, instead of doing all mobility work first and all activation work second.

To give you an example of how this has changed my warm-ups, take a look at an old and new dynamic warm-up:

Old Dynamic Warm-Up:

  1. 3-Way Ankle Mobility (Toes on Wall): (3×5)/side
  2. Rectus Femoris Mobilization: 8/side
  3. Quadruped Rocking: 8
  4. 1/2 Kneeling 2-Way Thoracic Mobility: (2×5)/side
  5. Wall March Glute Activation: 15s/side
  6. Lateral Squat: 6/side
  7. Reverse lunge: 6/side
  8. Overhead Squat: 8
  9. Side Shuffle: 10 yards/side
  10. Long Stride Carioca: 15 yards/side
  11. Butt Kickers: 15 yards
  12. Back Pedal: 15 yards
  13. Penguin Walk (Heel walk): 25 yards

New Warm-Up (after making the change that Nick Tumminello clued me in on):

  1. 3-Way Ankle Mobility (Toes on Wall): (3×5)/side
  2. Penguin Walk: 25 yards
  3. Rectus Femoris Mobilization: 8/side
  4. Reverse Lunge: 8/side
  5. 2-Way Hamstring Mobilization: (2×5)/side
  6. Yoga Push-Up: 8
  7. Inverted Reach: 8/side
  8. Prone 2-Way Hip Rock: (2×8)/side
  9. Lateral Lunge -> Reverse Crossover Lunge: (2×6)/side
  10. Scap Wall Slide: 10
  11. Side Shuffle: 15 yards/side
  12. Butt Kickers: 15 yards
  13. Back Pedal: 15 yards
  14. 3/4 Speed Jog: 2 x 25 yards

See how easy that is? It’s a simple change that you can make to improve the effectiveness of your warm-ups.

Train hard. Train smart.

-Kevin Neeld

P.S. If you’re a hockey player or coach and want to get access to dozens of done-for-you dynamic warm-ups and training programs, go check out my hockey training site.

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Revolutionary Training Tip from Nick Tumminello

Nick Tumminello, a Baltimore Personal Trainer, has become one of my go-to resources for new training information. During a recent conversation, he mentioned something so simple that I was (and still am) embarrassed that I didn’t think of it already.

As you probably already know, my dynamic warm-ups include a lot of joint mobility and muscle activation work. The problem with joint mobility work is that the improvements in muscle extensibility and movement quality are short-term.

Nick mentioned that it made the most sense to pair a mobilization of a specific joint with an activation/control exercise for the muscles surrounding that joint.

All I could think was “D’oh!”

This revelation has changed the way I write my warm-ups. Almost all the exercises are the same, but the order is different. Ankle mobility exercises are followed by tibialis anterior activation exercises (or other exercises requiring active dorsiflexion). Hamstring extensibility exercises are followed by hamstring activation/control exercises.

Improve mobility. Improve control. Improve mobility. Improve control. So simple. So effective. Thanks Nick!

-Kevin Neeld

P.S. Check back in the next couple of days as I’ll be posting exactly how I’ve started putting together my new warm-ups.

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