Daily Warm Up Routine
- 3x neck rolls one way then switch
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
-
-
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
-
-
Lunge raised arm 15 seconds
-
-
Deep hip stretch 30 seconds
-
-
Hip flexor stretch 30 seconds
-
-
Do the 3 above for other side
-
Lay on back, 45 seconds one leg over to look opposite wall
-
-
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
-
-
Repeat for other side
-
Bicep and chest stretch 45 seconds. Clasp hands behind, stretch arms and press biceps away, shoulders down
-
-
Lower back stretch 45s, hug self behind knees, press back up, release, do again
-
-
-
Hands on mat squat 2x and roll out
Theragun:
- Traps: 1 Min starting from neck moving downward
- Stretch neck 30seconds
- Chest: 1 Min starting from sternum moving to arm
- Quad: 1 Min starting from top of quad moving circular / square to top of knee
- Stretch quad one leg stand
- Fot: 1 min, circular motion
References:
Stretch - https://www.youtube.com/watch?v=itJE4neqDJw
Theragun - https://www.youtube.com/watch?v=1mcMlIG392M