(THIS DOCUMENT ISN’T FINISHED) (MISSING: A FEW MOVEMENTS OF ALAN’S ROUTINE, THE T HE ROUTINES IN THE THIRD PARAGRAPH [EXCEPT ALAN’S], AND THE ROUTINES LISTED IN THE END OF THE DOCUMENT)
HOW TO WARM UP The following routine is intended for general strength training, not any kind of martial arts, Rugby, Soccer, Tennis, and Golf. Moreover, this is a general warm-up routine. This warm-up routine is a combination of Alan Thrall’s routines (1, 2), Jeff Nippard’s routine routine,, Silent Mike’s routines (1, 2), Elliott Hulse’s routine routine,, Meg Gallagher’s routine routine,, Freeletics’ routines (1, 2). For more information, follow Alan Alan,, Nippard Nippard,, Mike Mike,, Elliott Elliott,, Meg Meg,, Gold Medal Bodies, Bodies , Daniel Daniel,, Calisthenicmovement,, Metin Calisthenicmovement Metin,, Cavaliere Cavaliere,, and Freeletics Freeletics.. Furthermore, follow Johnnie Candito Candito,, John Paul Cauchi Cauchi,, Omar Isuf , Juggernaut Training Systems (Chad Smith) Smith),, and Clarence Kennedy. Kennedy.
The structure of the routine This warm-up consists of three main phases: mobility, static stretching, and dynamic stretching. Some phases may have sub-phases. Each phase or sub-phase starts with (1) spinal-related movements, moving then to (2) lower body, and finally to (3) upper body. (I suggest warming up the spinal column every training session, whether it’s upper body or lower body only, and even at sports, like Golf, Rugby, advanced Skateboarding, etc.) You should perform the movements in the same order as listed; however, you don’t necessarily necessarily have to perform all of ‘em. Most movement names in the Mobility Mobilit y phase end with roll, roll, most in Static Stretching with stretch, stretch, and most in Dynamic Stretching with warmup. warmup. Warming up has up has two basic meanings: (1) to perform movements prior to the sport or training session, which session, which can be of any a ny type; type ; and (2), to perform movements which will literally warm your body up, up, increase blood flow, heart rate. Mobility Mobility means moving through a range of motion, so we can consider it’s a type of dynamic stretching, however, we’re going to assume mobility mobility refers to general slow-paced slow-paced dynamic movements: foam rolling, smashing. Static stretching means holding a position for longer than 10 sec onds, maybe with additional dynamic movement before holding the position for that time. For this doc, dynamic stretching means literally making the body hotter throughout dynamic fast-paced movements. fast-paced movements. Depending on what you’re going to do (what training style, what sport), your previous injuries (prehab & rehab), your personal imbalances and your bones’ structure, you may not perform all the movements.
1
For example, if you’re going to train weight training, specifically squats, you most likely needn’t warm-up your hands and fingers as if you were to train bodyweight handstands. Another example includes if you were to do bodybuilding style upper body training, you may needn’t warm-up your lower body as complete as if you were to perform a more complex training style. Or, if you’re going to train your neck with direct movements (isolated) you may warm up more than if you were to do cycling.
The Warm-Up Here’s the breakdown of the routine. Click on the arrow to skip to the corresponding section, although this should only be done for educational purposes, since, as said before, the routine should be performed in the same order as listed. Also, remember there’s no need to perform all of the movements of every person. Those with ankle inflexibility and who squat, should spend more time warming up the ankle. Those with thigh upper back should spend analogically more time warming it up. And so on. PHASE I: Mobility Mashing or Foam Rolling Peanut Drill Cross Ball PHASE II: Static Stretching PHASE III: Dynamic Stretching
PHASE I: Mobility Mashing or Foam Rolling Mid-Upper Back/Spinal Roll Place roll horizontal, lay back onto it. Roll up until it gets to middle traps, then roll down until it gets to the middle of the thoracic curve.
After some reps, reach arms overhead. 2
Glute Roll
Piriformis (small glute muscle) Roll Start in the same position as in the Glute Roll, then place one ankle on top of opposite leg’s knee, then move it a little closer towards hips.
Then roll back and forward.
3
Iliotibial Band (IT Band) Roll Lay external quad onto roll.
Then roll up sideways.
Psoas & Hip Flexors Roll
4
Quad Roll
Adductor/Hip Roll Place roll parallel to your body, next to you. Place inner thigh on top of it.
Then roll back and forwards. Get deeeep.
5
Hamstring Roll
Calf Roll
Peanut Drill Tape two cross balls together. They will then look like a giant peanut.
Thoracic Spine & Upper Back Lay on top of the peanut, positioning right in the middle of the T spine (or upper back).
6
Perform some crunches; allow it to dig in your spinal erectors.
NOTE: when you’re in the starting position (left image above), you can extend your arms, or keep them bend all the time, as in the right image above.
Cross Ball I’m not sure if that’s the proper name, but this is a “Cross ball”:
Plantar Fascia Place a Cross Ball on the bottom of your foot. Do not just roll unidirectional (in one way), instead, roll around the whole foot. There are many methods you can use to achieve so, like rolling in one direction and then changing, or like a circle shape, or in zigzag.
7
Front, side & rear delts, & lats Grab the cross ball and stretch as shown below. Make sure you have the cross ball in the hand of the non-stretching side.
Place ball in the stretched deltoid muscle. To roll, apply pressure to a wall, also roll with the same instructions of the previous Plantar Fascia stretch (in circles, zigzag, etc.)
8
PHASE II: Static stretching Calf Stretch Place ball of the foot on a ~2 cm surface, like a plate. Look out knee of this leg. Lean forward. Hold.
Ankle & Achilles Stretch 1 Get in the same starting position as in the Calf Stretch. Bend at the knee of stretching leg, push knee of this leg forward.
9
Ankle & Achilles Stretch 2 Grab on to a solid stick. Place feet together, with toes pointing forward. Squat down with intentionally lifting heels off floor (back will round).
Bounce a little, while you roll back until feet are flat on ground ( i.e. heels touch floor). In the following image you can see Alan heels on ground.
Hamstring & Hip/Spinal Stretch 1 Pick a light to medium resistance elastic band. Lay supine, perform a unilateral Leg Raise, place resistance band on bottom of foot of stretched leg. Keep a slight bend at the knee, and hold.
Hamstring & Hip/Spinal Stretch 2 Get in the same position as the Hamstring & Hip/Spinal Stretch 1. Lean stretching leg to opposite side, making a ~90° angle with both of your legs. For this stretch, lock the knee. Maintain upper back in ground, making sure it points to the ceiling while t he other half of your body (including mid-lower back) points to the side. Hold.
10
Hamstring & Hip/Spinal Stretch 3 Get in the same position as the Hamstring & Hip/Spinal Stretch 1. Lean stretching leg to same side, making a ~90° angle with both of your legs. For this stretch, again, lock the knee. Maintain upper back, mid-back, lower back and both butt chicks in ground, making sure they point to the ceiling. Hold.
Hip Stretch (90/90 Stretch) Get in position as in the shown image. Make sure to create a 90° angle with thigh (upper leg) and lower leg of each leg.
Start to lean forward, making sure to keep the spinal column in a straight line
11
Consciously, lean more and more forward (yet slowly). You should feel the stretch in the hips, in the glutes. Alternatively to this variation, perform it standing, placing one leg on a high platform.
Adductors Stretch (Froggy-Style Stretch) Get on an Elbow Plank starting position, that is, do an Elbow Plank, and let knees rest by allowing them to touch the floor. Open hips wide, by pushing knees out and placing inside of knee/thighs and feet on the ground. Make a 90° angle with both legs.
Do not keep mirin’ Alan’s glutes. Push butt behind you, and maintain a super sexy curve in your lower back.
12
Lunge w/ lean Get on a standing position, place a stick or PVC pipe on upper back—do not use a barbell.
Lunge forward, taking the step as far as needed so that when you bend, you make 90° angles between thigh upper leg and lower leg for each leg (observe in the image below). Remember to keep front foot flat, and to let back knee touch the floor.
Make sure when you’ve lunged, you intentionally arch your back, as shown in the following image. Also let your hips sink forward.
from
to
Lastly, lean to the side, in the same side as the front knee. Hold for a few seconds.
13
Then repeat with opposite legs. Repeat for each leg for reps.
Core Stretch (Upper Anterior Chain Stretch) Lay back on bench as in the Hip Thrust (place more towards lower back), extend arms overhead.
In the following image, watch how Alan arches his back (both thoracic and lumbar curve), and how his neck is exaggeratedly extended; also, open fingers as wide as possible and extend hands.
Take 20-30 deep breaths, making it sure to inhale “through your stomach”, not “with your chest”. Open mouth wide.
14
Neck static & dynamic stretches Hand & Bicep stretch Lats stretch Rear delt
PHASE III: Dynamic stretching Hamstring & Hip/Spinal Warmup Get in the same position as the Hamstring & Hip/Spinal Stretch 1. Extend hips, locking the knee in the transition.
Bend and Reach Leg Swings Fire Hydrants Goblet Squat Sumo Squats Rollie Pollies Glute Bridge Shoulder Dislocates/Dislocations Thumbs up Drill Pushup Plus Drill (Front/Side/Rear) Delts (Raises) Band Pull Aparts
To add: Finish adding descriptions and images of Alan’s routine. Metin Dabak’s warmup routine in Weighted Calisthenics. Daniel Vadnal & Metin Dabak’s warmup routine in Bodyweight Evolution. Daniel Vadnal’s upper body warmup routine. Daniel Vadnal’s lower body warmup routine. 15
Daniel Vadnal’s Cossack Squat tutorial. Daniel Vadnal’s warmup routine for wrists (handstand). Daniel Vadnal’s warmup routine for ankles. Daniel Vadnal’s Shoulder Dislocates tutorial. Daniel Vadnal’s Front Support and Back Support tutorial. These should be added as drills, i.e. not as the warm-up routine, but instead as specific movements for those with shoulder issues. Daniel Vadnal’s Squat mobility routine. Daniel Vadnal’s Y-T-W-L complex routine. Calisthenicmovement’s warmup routine. GMB’s spinal mobility routine. GMB’s hip mobility routines (1, 2). GMB’s shoulder mobility routine. GMB’s warmup routines for wrists (1, 2) GMB’s general warmup routine. GMB’s leg routine. GMB’s ankle routine. GMB’s wrist routine. GMB’s shoulder routine. GMB’s back routine. GMB’s Front Split tutorial. GMB’s Side Split tutorial. Elliott Hulse’s “weird” routines: jumping and screaming, weird movements, opening a big ass wide mouth. Jeff Cavaliere’s stretch series.
16
