Warm up and cool down
Reducing the risk of a muscle or tendon strain, warming-up is a must. Think of your muscles like Blu Tac! If you kept a lump of Blu Tac in your hands and move it about it becomes warm and more stretchy. Your muscles react the same way, the warmer they are, the more loose, pliable and ready to work efficiently they become.
Why a cool-down? Often overlooked, the last 10 minutes of any workout or training session should be spent cooling down, it will help to flush out the waste by-products in the muscles from your session and safely return your heart rate and blood pressure back to pre-exercise levels.
If you want to avoid post-training soreness then don’t forget your cool down and then to move onto your stretching!! We always do warm ups and cool downs on the Warrior Masterclass and B.L.A.S.T, however, it is your responsibility to make sure the warm up and cool downs are working for you.
If you need a longer time, or moves that are more adapted to you, it's always good to have your own warm up and cool down routine and you can use them on the courses too!