At Home Warm-Up Routines

As we all try to provide our clients and athletes with the most guidance as possible during this time it has been very valuable to read and listen to what others are doing. It has either given me new ideas or supported what I have already put into motion. In the hopes that I will help some of you out, below are a few different warm-up routines that I have provided to my varsity athlete's.

Options #1 and #2 have a similar structure where the athlete/client moves through some mobility/flexibility work first before progressing to a short super-set of more dynamic activity to finish the routine.

OPTION 1

Adductor Mobilization Tall Kneeling (10/leg)
Adductor Mobilization Low Kneeling (10/leg)
Quad AIS (10/leg)
Pigeon to Hip Flexor Flow (5/side)
Downward Dog to Groiner Flow (6/side)
Kneeling T-Spine Rotations (10/side)
Prone Shoulder Mobility Complex (4 reps)
Floor/Wall Shoulder Slides (12)
A1: Bowler Squats (2 x 10/leg)
A2: Yoga Push-Ups (2 x 10)

OPTION 2

Bretzel Stretch (1 min/side)

Pigeon Stretch (30 s/side)

Standing Quad Stretch (30 s/leg)

Crossleg IT Band Stretch (30 s/leg)

Childs Pose w/ Reach Under (30 s/side)

Wall Chest Stretch (30 s/arm)

Cat/Cow Stretch (10 reps)

A1: Cossack Squat (2 x 6/leg)

A2: Inchworm (2 x 6)

OPTION #3 is set up in a circuit fashion so that the athlete rotates through all six exercises twice to complete the routine.

A1: 90/90 Flow (2 x 5/side)
A2: Alternating RDL w/ Reach (2 x 5/side)
A3: Wide Standing Split w/ T-Spine Rot. (2 x 6/way)
A4: Birdog (2 x 8/side)
A5: Alternating FWD/BKWD Bear Crawl (2 x 20 sec)
A6: Alternating FWD/REV Lunge (2 x 10/leg)

OPTION #4 progresses from some stationary activation work to more traditional dynamic warm-up exercises. This is one that they would require some more space for, perhaps if they were doing a session outdoors.

Cook Hip Lifts (10/leg)

Deadbug (8/side)

Birdog (8/side)

Toe Raised Ankle Mobility (5/foot)

Downward Dog to Groiner Flow (6/side)

FWD Bear Crawl (10 m)

Walking External Rotation (20 m)

BKWD Bear Crawl (10 m)

Lateral Lunge with Pivot (20 m)

A-Skip (40 m)

Carioca (20 m/side)

Options #5 and #6 are mini-band routines that are mostly focussed on the lower body. I had originally put these together as a pre-practice/game routine for some of my hockey players, but you may find some use for them in a different setting.

OPTION 5

Supine Deadbugs (8 reps/side) Side Plank Clam Shells (8 reps/side) Glute Bridge (10 reps) Seated Abductions (10 reps) Banded Squat (10 reps) Lateral Walk (10 steps/way)

OPTION 5 Video Link

OPTIONS 6

Birdogs (8 reps/side) Fire Hydrants (8 reps/side) Single Leg Glute Bridge (8 reps/side) Standing Skating Strides (8 reps/side) Single Leg Hip Hinge Abductions (8 reps/side) Monster Walk (10 steps/way)

OPTION 6 Video Link

On a side note, you will notice that in the videos where I am demonstrating any type of shoulder or thoracic spine mobility drill, it is painfully obvious I need to do more of them!

 

Stay safe fitness friends.

 

Joel Jackson