Warmup routine

Principles

• do movement for 10-20 reps, static stretches for 2x60s or 2x35s if without a rest day.

Warmup

• get-the-joints-going: shoulder rotations, arm rotations, elbow rotations, wrist rotations, cat-cow
• dynamic stretches:
  • wrist extensions with various angles
  • worlds greatest stretch to downward dog
  • open book with 2.5kg DB
  • hip + thoracic rotation
• activations:
  • glutes
  • rotator cuffs with band external shoulder rotation + band internal shoulder rotation
  • scapular stabilizer horizontal + scapular stabilizer vertical
• mobility:
  • reverse nordic curl
  • lunge with linear knee extension and flexion
  • shin box hip thrust
• static:
  • tspine extension with foam roller
  • wrist extension
• additional on upper body day:
  • dynamic stretches: supine T-Y OR lock 3, ball passing, supine linear arm slides
• additional on lower body day:
  • dynamic stretches: hip 90-90, hip internal-external rotation
  • static stretches: hip flexor

Cooldown

• static stretches:
  • shoulders with that LSU stretch
  • Lying Piriformis Stretch
  • childs pose
  • hamstrings wall-stretch
  • quadricep wall-stretch
• additional on upper-body day:
  • Suspension Chest Stretch
• additional on lower-body day:
  • Side-Lying IT Band Stretch
  • Single Leg Frog Stretch

known to cause lower-back pain flare-up:

• Suspension Low Back Stretch With Rotation
• Standing Figure Four Stretch