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Full Warmup Mobility Routine

This document outlines a Full Warm-Up and Mobility Routine designed to prepare the body for strength training while protecting the neck. The routine includes various exercises such as Neck Circles, Chin Tucks, and Bird-Dogs, each with specific repetitions and holds. It is recommended to perform this 5-7 minute warm-up before each workout, moving gently and avoiding pain.

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kidooza2s2
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4 views1 page

Full Warmup Mobility Routine

This document outlines a Full Warm-Up and Mobility Routine designed to prepare the body for strength training while protecting the neck. The routine includes various exercises such as Neck Circles, Chin Tucks, and Bird-Dogs, each with specific repetitions and holds. It is recommended to perform this 5-7 minute warm-up before each workout, moving gently and avoiding pain.

Uploaded by

kidooza2s2
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Full Warm-Up + Mobility Routine

This routine is designed to prepare your body for strength training while protecting your neck.
Perform this 5–7 minute warm-up before each workout. Move gently and avoid pain.

1. ■ Neck Circles
- Slowly rotate your head in a circular motion
- Perform 5 slow circles in each direction.
2. ■ Chin Tucks
- Draw your chin straight back to make a 'double chin'
- Hold for 5 seconds
- Repeat 10 times.
3. ↔■ Neck Side Bends
- Tilt your head toward each shoulder
- Hold for 5 seconds
- Repeat 5 times per side.
4. ■ Shoulder Rolls
- Roll shoulders forward and backward 10 times each.

5. ■ Scapular Retractions
- Squeeze shoulder blades together
- Hold for 5 seconds
- Repeat 10 times.
6. ■ Wall Angels
- Stand against a wall and raise/lower arms like a snow angel
- Do 10 reps.
7. ■ Bird-Dogs
- On all fours, extend opposite arm and leg
- Hold for 5 seconds
- Repeat 10 times per side.
8. ■■ Cat-Cow Stretch
- On all fours, alternate arching and rounding your back
- Do 10 slow reps.
9. ■ Thoracic Rotations
- Sit or kneel, rotate your upper body side to side
- Do 10 reps per side.
10. ■ Arm Swings
- Swing arms forward and backward for 1–2 minutes to increase circulation.

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