NANCY

Preparation

Proper preparation is essential to ensure you can perform the workout safely and effectively. Follow this step-by-step guide to warm up adequately:

General Warm-Up (10-15 minutes)

Start with a general warm-up to increase your heart rate and get your muscles ready for the workout:

• Light Cardio (5 minutes): Choose an activity such as rowing, jogging, or jumping rope to elevate your heart rate and get your blood flowing.
• Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion. Focus on areas that will be heavily utilized during the workout, such as the shoulders, hips, and legs.
• Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, particularly the shoulders, lats, and legs, to help reduce muscle tension and improve flexibility.

Specific Warm-Up (10-15 minutes)

Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Nancy”:

Running Preparation

1. Running Drills

   • Perform 2-3 sets of High Knees for 30 seconds to activate your hip flexors and get your legs moving.
   • Follow with 2-3 sets of Butt Kicks for 30 seconds to engage your hamstrings and improve your running form.

2. Mobility Drills

   • Spend 2-3 minutes on ankle and calf stretches to ensure you have the flexibility needed for efficient running. This will help prevent injuries and improve your stride.

Overhead Squat Preparation

1. Mobility Drills

   • Spend 2-3 minutes on shoulder mobility exercises, such as shoulder dislocates with a resistance band or PVC pipe. This will help increase your range of motion and ensure you can comfortably hold the bar overhead.
   • Do hip and ankle mobility exercises, such as deep squats and ankle stretches, for 2-3 minutes to ensure you can achieve the proper squat depth and maintain balance.

2. Skill Drills

   • Perform 3 sets of 5 Overhead Squats with an empty barbell to work on stability and positioning. Focus on maintaining an upright torso and active shoulders.
   • Follow with 3 sets of 3 Snatch Balances to practice receiving the bar in an overhead position. This drill helps improve your speed and confidence in catching the barbell.

3. Technique Work

   • Do 2-3 sets of Overhead Squats with light weight, gradually increasing the weight to your working load. This allows you to focus on the technique and ensure your body is prepared for the workout weight.

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 ensure you’re comfortable with the running portion of the workout.

2. Overhead Squat Rehearsal

   • Do 1-2 sets of 5 Overhead Squats with your working weight or slightly lighter to ensure your technique is solid and you’re prepared for the workout.