EVA

Preparation

Proper preparation is essential to ensure you perform at your best and avoid injury. Here’s a step-by-step guide to warming up for the “Eva” workout:

General Warm-Up (10-15 minutes)

Start with a general warm-up to elevate your heart rate and prepare your muscles for the workout:

• Light Cardio (5 minutes): Engage in light cardio activities such as jogging, rowing, or jumping rope to get your blood flowing and increase your heart rate.
• Dynamic Stretches (5-10 minutes): Perform dynamic stretches focusing on the major muscle groups you’ll use during the workout. Include leg swings, arm circles, hip circles, and torso twists to improve your range of motion and mobility.
• Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, particularly the legs, back, and shoulders, to reduce muscle tension and improve flexibility.

Specific Warm-Up (10-15 minutes)

After your general warm-up, move on to specific exercises that target the muscles and movements you’ll use in “Eva”:

Running Preparation

1. Leg Activation

   • Perform 2 sets of 10-15 bodyweight squats to activate your quads, hamstrings, and glutes.
   • Follow with 2 sets of 10 walking lunges (5 per leg) to further engage your leg muscles and improve hip mobility.

2. Running Drills

   • Do 2 sets of high knees (20 seconds) to prime your hip flexors and improve your running form.
   • Perform 2 sets of butt kicks (20 seconds) to activate your hamstrings and improve leg turnover.

Kettlebell Swing Preparation

1. Hip and Shoulder Mobility

   • Spend 2-3 minutes on hip mobility exercises, such as deep squats and hip circles, to prepare for the swinging motion.
   • Perform shoulder dislocates with a resistance band or PVC pipe for 2-3 minutes to increase shoulder mobility.

2. Kettlebell Swing Technique

   • Start with 2 sets of 10 kettlebell deadlifts to practice proper hip hinge mechanics.
   • Move on to 2 sets of 10 kettlebell swings with a lighter weight to reinforce the correct movement pattern and warm up your shoulders and core.

Pull-Up Preparation

1. Shoulder Activation

   • Perform 2 sets of 10 scapular pull-ups to activate your upper back muscles.
   • Follow with 2 sets of 10 hollow holds to engage your core and improve body control.

2. Pull-Up Progressions

   • Practice 2 sets of 5-10 assisted pull-ups using a resistance band or perform jumping pull-ups if you’re still working on achieving strict pull-ups.
   • Do 2 sets of 5-10 kipping swings to get comfortable with the movement pattern and prepare for the pull-up volume in the workout.

Final Warm-Up Set

Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:

1. Running Rehearsal

   • Perform a 200-meter run at a moderate pace to gauge your readiness and adjust your pacing strategy.

2. Kettlebell Swing Rehearsal

   • Do 1 set of 10 kettlebell swings with your working weight to confirm your technique and ensure you’re comfortable with the movement.

3. Pull-Up Rehearsal

   • Perform 1 set of 5 pull-ups or a scaled variation to ensure you’re ready for the workout volume.