And Thats a WRAP

And that’s a wrap



What is WRAPS

WRAPS is the combined strength warmup system developed by its leader and head coach Andy Mckenzie.

Once you know how to use it and what each section means you will be that one step closer to being a self-functioning athlete.

Understanding the concept behind the system and how it works will mean that you will be able to create your own warmup whatever you do as long as you follow the basic principles.

Once you understand it and how it works and then have a good depth of range of movement exercises then you will be able to apply it to anything you do and it will take your training leaps and bounds ahead of where it is now. Not just with being ready for the work to come but just being warm and ready for the work to come and being at less risk of injury when you train.

I will give you the tools to warmup and show you the exercises you need to perform daily movement prep on yourself so that you can do what you’re doing now 20 to 30 years down the line because over everything else longevity is the most important principle at #bobsgarage.

What WRAPS stands for

W – warmup – get the body warm make it simple just about increasing circulation and raising the heart rate and heat in the body. Can be a short sharp 60sec effort on a rowing machine, or a long 5mins on the ski erg or bike. Use your imagination.

R- Range of movement- this is all the movements the work from head to toe your range of motion, not stretching per say but just working through range of motion that you will need for the training ahead. The combined strength group have the combined strength 10 which is 10 movements that open up and get you moving, working the neck, shoulders, thoracic, lumber, hips, knees, ankles and wrists. Some of these are covered in our yoga flow warmup but this is where you can add in exercises specific to you for your mobility issues.

A-Activation – Things that can be specific to the movement your about to perform, if its squats doing some goblet squats, banded shuffles, lunges, or Bulgarian split squats, banded hamstring curls, planks, side planks, side leg raises, Cossack lunges would be a good option. If its Deadlifts then activating the latts with some ring rows or latt pulldowns with a band, back extensions, and single leg kettlebell deadlifts, banded good mornings, and again planks would be good. For pressing again getting the core active, doing some shoulder work with the EDPR pattern  that is Extension, depression, Protraction and retraction would be a good start. In this part is where we can also add in the specific exercises given by sports therapists or Physio’s. Or specialist S+C coaches.


P – Play/Potentiation/patterns can be anything from activation progression Re box jumps or plyo work or crawling patterns or some form of play work.

S- this can lead into the last part which is Skill, it is where we work that exercise that were still progressing too and we don’t have the strength to do yet so it is a skill, when we have the strength it then becomes a strength which can be worked as a strength exercise, this can be anything from a muscle up, pistol, handstand pressup or hold, pressup, pullup, dip, or our P1 or P2


What is our P1 or P2?


Your P1 and P1 are things that are personal to you and it is this that personalises your training. They could be an injury that you need to work on every single day or a mobility issues that is holding you back from achieving your full performance in what you are training or it could be a weakness that is also holding you back or has caused you an injury or could potentially cause you an injury. Your P1 or P2 can also be a pullup or pressup or a movement that you need to learn also.