";s:4:"text";s:1734:" Raise. View project The RAMP system thought process can be extended to gym-based sessions. It will conclude with sample warm-ups for targeted capacities. 2. 5-10mins of any cardio exercise (jog, cross trainer, uphill walking, bike, rowing machine) until you start feeling warm and your heart rate raised. Typical to most warm-up protocols the RAISE has the goal of raising the body temperature, heart-rate, respiration, blood flow, and joint fluid viscosity. 2 x (30s plank, 30s, side plank) 2 x 12 Ys & Ts; 2 x 12 glute bridges or single leg glute bridges; 2 x 12 back extensions; 3. To outline the theoretical basis of RAMP warm-up system along with sample activities in each section.
Mobilise An example of a RAMP warm up would be: 1. In gym-based sessions a great deal of time is often spent on aerobic-type activities as a warm-up (often on gym-based machines) with little thought given to their productivity away from simply providing a general increase in body temperature. It will conclude with sample warm-ups for targeted capacities. For example, a simple straight 20m race, three times between players in the same position is a good way to end the warm-up and spark some smiles on faces. To outline the theoretical basis of RAMP warm-up system along with sample activities in each section. The RAMP framework for me is great because it allows me to make the most out of the 10-15 minutes at the start of a session. Activate. Ultimate Guide to the RAMP Warm Up System Raise. View project It accomplishes this through the use of low intensity activities. Now 10-15 minutes doesn’t sound like a lot of time but when you do this every session, every week it accumulates to a lot of training time.