Daily Warm Up Routine

Stretch:

• 3x neck rolls one way then switch

• 5x side to side looks

• 5x up and down looks

• 1 min: Side stretch up and over switch every 15 seconds

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• Hamstring stretch 1 min: reach out and forward, then come down squat and bounce, right angle lean

• Downard dog: 1min reach side to side (20ish) then roll through spine to cobra 10s, press back and do again

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• Lunge raised arm 15 seconds

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• Deep hip stretch 30 seconds

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• Hip flexor stretch 30 seconds

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• Do the 3 above for other side

• Lay on back, 45 seconds one leg over to look opposite wall

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• Repeat for other side

• Glute stretch, 45 seconds cross one side, bring legs close to chest, pull close with hands, press forward on bent leg

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• Repeat for other side

• Bicep and chest stretch 45 seconds. Clasp hands behind, stretch arms and press biceps away, shoulders down

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• Lower back stretch 45s, hug self behind knees, press back up, release, do again

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• Hands on mat squat 2x and roll out

Theragun:

1. Traps: 1 Min starting from neck moving downward
2. Stretch neck 30seconds
3. Chest: 1 Min starting from sternum moving to arm
4. Quad: 1 Min starting from top of quad moving circular / square to top of knee
5. Stretch quad one leg stand
6. Fot: 1 min, circular motion

References:

Stretch - https://www.youtube.com/watch?v=itJE4neqDJw

Theragun - https://www.youtube.com/watch?v=1mcMlIG392M