Sean and I break down the warm-up sequence we will be using. Timestamps below.
Intro: 16 seconds-2:12
Dowel:
• Internal-External Rotation: 2:24
• Dowel Front-Raises: 2:47
• Kayak: 3:04
• Thoracic Extension with bench: 3:20
• Shoulder Breaks: 3:43
• Internal Rotation Shoulder Breaks: 3:52
• Good-Morning: 4:15
• RDL: 4:43
• Overhead-Squat: 5:01
• Overhead-Lunge: 5:22
Foam Roller:
• Foam Roller Thoracic-Rotation: 6:12
• Cross-Over and Anchor: 6:29
• Foam Roll Thoracic-Extension: 6:59
• Cross and Return: 7:27
• Quad Release: 7:58
• Hamstring Stretch/Release: 8:15
Breathing/Bracing:
• Bodyweight Deadbug: 8:55
• Load-in-Hands Deadbug: 9:26
• Banded Deadbug: 9:46
• Birddog: 10:15
• Fast-Slow Breathing: 10:46
• Bear Crawl Prep-Breathing: 11:32
• 90-90 Hold with Breath: 12:20
• 90-90 Rotation Constant: 12:45
• Side Plank with Abduction: 13:15
• Copenhagen Side Plank: 13:42
Stability Body Weight:
• I,Y,T’s: 14:21
• Push Up Plus: 15:00
• Face Pulls: 15: 16
• Vertical Scapula Setting: 15:38
• Horizontal Scapula Setting: 15:55
• Single Leg Body Weight RDL: 16:20
• Hip Airplane: 16:39
• Rear Foot Elevated Split Squat: 17:12
• Band Squat: 17:34
• Band Wink: 17: 55
• Hip Thrust/Glute Bridge: 18:18
Loaded Stability:
• Kettlebell Stability Press: 18:59
• Windmills: 19:26
• Offset RDL: 20:15
• Same Arm-Same Leg RDL: 20:42
• Counterbalance Squat: 21:07
• Counterbalance Lateral Lunge: 21:29
Conclusion: 22:01
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