i don't think i have ever written it out in this journal. I basically warm up every part of the body...here goes:
10 glute bridges
6 unilateral glute bridge each side
8 cook hip lift each side
10 high knee walks each side
10 straight leg walk each side
20 butt kickers each side
6 lunges each side with overhead extension
10 x-band walks each side
5 deep forward lunge, hands to floor, side lunge, then squat with elbows inside forcing abduction of the hip
5 lateral lunges each side
15 squats with light band around knees to help active hip abductors
10 quad stretch walks each side
12 calve stretch wall-dorsi flexion each side
12 active isolated stretch on tfl each side
25 dynamic chest stretches
5 circumduction swings each should
10 scap push ups
5 regular push ups
3 chin ups
5 ytwl of each movement
annnnd, i'm done. Everything in there has a specific reason. After that warm up i feel very physically & mentally prepared. I really get sick of it at times, but it helps my training a lot and i haven't been injured in a long long time.
Oh btw, the warm up i just listed is only done on lower body days. On upper days i start with the chest stretches and on, plus the glute bridge stuff.
