Workout Ideas: Cybex Bravo Functional Warm Up

This weeks workout idea is on the using the Cybex Bravo as a functional warm up device…

Start off by loading up the weight stack with a moderate load (probably heavier than you think – I used 25% of my body weight), grab the handle and walk away from the Bravo to give yourself some room. Let the cable pull against you as you move through the different patterns shown in the video below. This modified “traction” exercise is a good way to  let the weight stack assist you in stretching the shoulder region. Each stretch should be held for a few seconds as you slowly move around, repositioning the body around the cable, while trying to relax the muscles around the joint as the weight stack lightly pulls you into a deep stretch.

Now that you have stretched, lighten the stack to 1-2 plates (probably lighter than you think – I only used 1 plate in the video below), and begin to go through 6-12 repetitions (continuously switching from one pattern to the next with no rest) of as many different patterns as your imagination allows. There is no set number of reps or a specific pattern to try. Instead, just move at a slow and rhythmic tempo through different exercises (for example internal/external rotation, shoulder flexion/extension, fly’s, reverse fly’s, presses, pulls, rows, chops, etc.). The video below will give some examples…

When you are finished, the shoulders should feel fully warmed up and ready for exercise. This is a good way to focus on mobility, stability and proper warm up aspects of a good program (something we all seem to neglect from time to time).

Feel free to add comments below to expand on this discussion…

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