Static Warmups
Cross-Body Lat Mobilization
Keep your abs braced and your ribs down so that your back doesn't arch during the movement.
Cross your body to the side until you feel a stretch in the side of your torso.
Deep Neck Flexor Activation and Suboccipital Stretch
With your upper back and the back of your head against the wall, keep your teeth together and tuck your chin back as if giving yourself double chins.
You should feel the deep muscles in your neck activate and a light stretch in the base of your skull.
Deep Squat Wall Stretch
Keep your hips against the wall.
Keep your feet straight ahead.
Drive your knees outward.
Hip Flexor Stretch
Kneel with one knee forward.
Exhale your ribs down, brace your abs and tuck your tailbone under.
Contract your trailing-leg glute.
Shift your hips forward without arching your back, flaring your ribs, or extending your tailbone back behind you.
Lat and Triceps Stretch
Get movement through the shoulder, not the spine.
No Money Drill
Keep your abs tight and your ribs down so that your back doesn't arch.
Bring your hands together with your palms up.
Move your hands outward and finish by squeezing your shoulder blades together and downward.
Pec Minor Broomstick Mobilization
Keep your ribs locked down by tightly bracing your abs.
Contract the glute on your trailing leg.
Drive the stick upward with your bottom-side hand, pushing it upward to stretch the pec of the upper-side arm.
Do not let your ribs flare or your lower back arch.
Pigeon Stretch
Place rear foot on bench.
Lower to one knee.
Keep ribs down, tailbone tucked under and lumbar spine slightly flexed.
Pec Minor Broomstick Mobilization
Keep your ribs locked down by tightly bracing your abs.
Contract the glute on your trailing leg.
Drive the stick upward with your bottom-side hand, pushing it upward to stretch the pec of the upper-side arm.
Do not let your ribs flare or your lower back arch.
Pigeon Stretch
Place rear foot on bench.
Lower to one knee.
Keep ribs down, tailbone tucked under and lumbar spine slightly flexed.
Romanian Deadlift With Dowel
Keep your ribs pulled down and abs tightly braced to keep your lower back from arching.
With your knees slightly bent, push your hips back until you get a light stretch in your hamstrings.
Return upward and lock your hips out dropping the front of your pelvis away from your ribs.
Don't let your lower back arch during the movement.
Scapular Wall-Slide
Tuck your tailbone between your knees and press your lower back into the wall.
Keep the back of your head, your hands, and elbows in contact with the wall, or very close to it.
Slide your arms up and down the wall without losing your contact points.
Side-Lying Clamshell
Keep your hips square.
Move from the hip only.
Squat to Stand
Grip the front of your toes and root your weight through your heels.
Use your arms to pull your hips deep into the squat while keeping your chest high.
Use your arms to pry your knees outward.
While keeping your weight on your heels, straighten your knees and stretch your hamstrings.
Don’t shift your weight onto your toes, lift your heels off the ground or collapse your knees inward.
Super Couch Stretch
Place rear foot on bench.
Lower to one knee.
Keep ribs down, tailbone tucked under and lumbar spine slightly flexed.
Super Couch Stretch Without Bench
Stand on one knee
Loop band over rear foot.
Pull foot upward.
Keep your ribs down, tailbone tucked under and spine slightly flexed.
Wall Ankle Mobilization
Keep your heel rooted into the floor and press forward as far as you can while tracking your knee straight over your toes on the outside of your foot. This is mobilizing the ankle of your forward leg.
Don’t lift your heel off the ground or push your knee towards the inside of your foot.
Wall Hip Flexor Mobilization
Use your arm to flex your knee as much as comfortably possible.
Use your abs to pull your ribs down, and keep your tailbone tucked under to protect your spine.
Contract the glute on your trailing-leg side in order to further stretch your hip flexors.
Don’t arch your lower back or let your lower ribs flare out.
Yoga Downward Dog Stretch
Keep your lower ribs pulled down and reach overhead.
Stretch your lats out and drive your chest toward the ground.
Drive your heels to the ground.
You can move deeper into the stretch by alternately bending your knees.
Banded No Money
Keep your abs tight and your ribs down so that your back doesn't arch.
Bring your hands together with your palms up.
Pull the band apart and finish by squeezing your shoulder blades together and downward.
Bowler Squat
Keep your weight rooted through your heel, your ribs down, and have a slight bend in your knee.
Hinge forward at the hips by pushing your hips back until you feel a light stretch in your hamstring.
Keep your hips level - Don't roll them open.
At the bottom, reach across the centerline of your body towards the toes on your opposite foot.
Return without arching your back or flaring your ribs out.
Forearm Wall-Slide at 135 Degrees
Spread your shoulder blades apart and press your forearms to the wall.
Slide your arms up and down the wall.
Keep them in contact with the wall throughout the motion.
Keep your shoulders down and away from your ears. Do not shrug your shoulders.
Hamstring Mobilization With Lacrosse Ball
Sit on a hard surface and place a lacrosse ball under your leg.
Bend and straighten your knee.
Move the ball around and roll your leg inward and outward to find tight spots.
Pec Mobilization With Lacrosse Ball
Place the lacrosse ball into the muscle of your pec, just below your shoulder joint.
Shorten and lengthen the muscle by moving your arm and apply pressure to release tissue adhesions.
Scalene and Upper Trap Mobilization With Lacrosse Ball
Place the lacrosse ball into the scalene muscles just behind your collarbone, and then into the thickest part of your upper trap.
Shorten and lengthen the muscle by moving your head and apply pressure to release tissue adhesions.
Side-Lying Extension-Rotation
Keep your abs braced, chin tucked and head in line with the rest of your spine. Use your abs to pull your ribs down, and tuck your tailbone under so that you don't extend your lower back.
Your upper hip and knee should both be bent at 90 degrees.
Rotate your arm so that your thumb faces the ground at the end of each movement.
Side-Lying Windmill
Keep your abs braced, chin tucked and head in line with the rest of your spine. Use your abs to pull your ribs down, and tuck your tailbone under so that you don't extend your lower back.
Your upper hip and knee should both be bent at 90 degrees.
Slide your arm in an arc overhead as you rotate at the upper back. Your thumb should touch the ground through almost the entire movement.
Squat to Stand With Overhead Reach
Grip the front of your toes and root your weight through your heels.
Use your arms to pull your hips deep into the squat while keeping your chest high.
Use your arms to pry your knees outward, then reach your arms overhead.
Put your arms back down and, with your weight on your heels, straighten your knees and stretch your hamstrings.
Don’t shift your weight onto your toes, lift your heels off the ground or collapse your knees inward.
Staggered-Stance Deep Squat Breathing
Stand with your right foot just ahead of the left and lean back on the bar with all your weight on your left heel.
Take a deep breath through your nose, place your left arm behind your back and expand your upper back as much as possible while letting your spine round forward.
Focus on expanding the right side of your rib cage and feeling a good stretch in your right lat.
Standing Thoracic Extension Rotation
Keep your weight on your heels with your feet pointed straight ahead.
Push your hips back to get into the squat position.
Keep your head neutral and reach one arm straight overhead while letting the other arm fall to the centerline.
Wall Glute Iso March
Keep the front of your pelvis pulled towards your ribs, your abs tight and your tailbone tucked under.
Pull one knee straight towards your chest while keeping the other leg extended straight out by contracting your glute on that side.
Don’t arch your lower back or flare your lower ribs out
Yoga Plex
Step slightly to the outside with your forward leg to make room for your arm.
Keep your ribs down, tuck your tailbone under and contract the glute on your trailing leg to get a good stretch in your hip flexor.
Keep your neck in line with the rest of your spine.
With your chest high, stretch overhead and follow your hand with your eyes.
Yoga Pushup
Keep your spine neutral, abs and glutes braced, and hands shoulder-width apart.
Lower into the pushup by squeezing your shoulder blades together and down into your back pockets and keeping your elbows tucked in.
From the top of the pushup, push your hips into the air and drive your heels toward the ground to stretch your lats, chest, calves, and hamstrings.
