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Warmup Routine
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README.md

Warmup Routine

This is my current warmup routine. I have been doing variations of it for over 10 years. I usually row or jump rope for 5 minutes and then do the warmup which typically takes about 10 minutes. Once warmed-up I start with squats and then I do a combination of overhead press, bent-over row, bench-press or deadlifts.

Upper Back and Spine Foam Rolling

  • Source: Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
  • Note: No timelimit

Side-plank Foam Foller IT-Bands

  • Source: Combination of Supple Leopard, Limber 11 (link) and McGill 3
  • Note: No timelimit, focus on areas that trigger pain

Inner Thigh Foam Roller

  • Source: Limber 11 - link
  • Note: No timelimit, focus on areas that trigger pain

Curl-up

  • Source: McGill 3 - link
  • Note: 3-5 reps each side

V-situp

  • Source: Limber 11 - link
  • Note: 10 reps

The Birddog

  • Source: McGill 3 - - link
  • Note: 3-5 reps each side

The Pump Stretch

  • Source: Enter the Kettlebell - link
  • Note: 3-5 reps

Shoulder Rolls with Dowel Rod

  • Source: Unknown
  • Note: 8-10 reps

Couch Stretch with Overhead Dowel Rod

  • Source: Supple Leopard (link) with added dowel rod
  • Note: hold for at least 10 seconds, 3 reps each side

Overhead Box-Squat with Dowel Rod

  • Source: Standard lifting movement
  • Note: 3-5 reps, hold at the bottom, remove box if easy

Straight Leg Deadlift with Dowel Rod

  • Source: Standard lifting movement
  • Note: 3-5 reps, at the bottom engage lats, straighten legs, spine straight and try to break the rod

Seated Piriformis Stretch

  • Source: Limber 11 - link
  • Note: 3-5 reps

Optional

Note: The following are useful to do in between squat warmups.

Cossack Squats

  • Source: Tim Ferris - link

Goblet Squat

  • Source: Dan John - link
  • Note: start super light (-15lbs)

Front High Kicks

  • Note: This is one of the few ballastic movements that I use

Bar Hang or Frog Kicks

  • Source: Bruce Lee - link

Books/References

  • Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by by Kelly Starrett and Glen Cordoza
  • Enter the Kettlebell! by Pavel Tsatsouline
  • The Art of Expressing the Human Body by Bruce Lee
  • The Hardstyle Kettlebell Challenge: A Fundamental Guide To Training For Strength And Power by Dan John
  • Gift of Injury Paperback by Stuart McGill and Brian Carroll
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