RASM: MObility and range
The most effective warm up strategy. Spend between 2-5 minutes in each of these 4 specific areas before jumping into a more global warm up.
Release: whichever muscle group you think will benefit most for today’s Strength Component
Activate: the protagonistic muscle group which is neglected or will benefit most from a neuro-muscular stimulation.
Stretch: the antagonistic muscle group which may impose on neuromuscular activation or range of motion for the main lift.
Move: a supplementary movement that will aid in range of motion and global activation for the key movement of the day.