http://www.insyncphysio.com 604-566-9716 Next is canoe – kayak specific rotates so you can do them with or without your paddle and with these you just want to stay nice and loose and follow the swing of a natural stroke. We’re ending with Burpees and jump squats. It’s good to end with something a little more explosive especially if you’re going out for a time control or a race. So again, it’s important to choose a warm up that works for you and includes your arms, legs and core. But remember that it is important to actually include a warm up that increases the blood flow to your active muscles, it’s going to reduce your risk of injury. Your muscles are going to contract faster and stronger making you faster in the race and in practise and it’s going to make you feel ready to participate especially after heats and semis being ready for the final.