Name: Playbook - Sam Sweeney - Full Body: Pre Training Mobility and Warm Up
Uploaded: 2023-11-07T22:33:42.189Z
Duration: 15 min
Description: Full Body: Pre Training Mobility and Warm Up

Danielle

Aurelija Grabliauskas

Time: 2 minutes minimum [spend more time if needed] 

*rest foot on ground in pistol position if needed 

*again use this time freely to practice the squat/hinge movement pattern/archtype

Set Up: 
- loop the band low around the rack
- step in front of the rack, face the rack 
- loop the band low around your low back/sacrum 
- step away from the rack to create tension in the back 
- step into a squat stance- hip width or slightly wider, toes forward 
- squeeze your glutes, pull belly button to spine, drive ribs down to brace
- keep an upright torso 
- extend your arms forward, overhead, or keep them by your sides- play around with positioning 
- grip the ground with your feet, big toe down

Execution: 
- push your hips back, drive your knees out as you bend them to lower into a full rom squat
- sit at the bottom of the squat and push your knees towards your toes
- practice keeping an upright torso with the help of the band at the bottom of the rep 
- push knees forward over toes and floss in this position- find areas of tightness and sink into these positions and contract/hold 
- lift one foot off the ground while in a full ROM squat and extend your leg in a pistol shape
- spend time on each side 
- use this time as needed but spend at least 2 minutes here

Banded Distraction Full ROM Squat with Pistol

Time: 2 minutes minimum each side 

Set Up and Execution: 
- loop the band at the mid point of a rack 
- bend your arm into a hang position and loop the band around your elbow
- face away from the band, elbow in line with the pull of the band
- squeeze your glutes, pull belly to spine, and drive your ribs down to create a neutral spine

Execution:
- keep arm in a hang position as the band pulls your elbow back
- position your hand behind your back 
- wind up your shoulder and move into extension with your arm behind your torso and then over your head 
- move your arm through full ranges
- find places of tension, hold/contract and relax in these positions

Banded Distraction Elbow Mob

Time: 2 minutes minimum each side 

Set Up: 
- loop band high around the rack
- hook your wrist through the band and grab both ends
*looping the band around your wrist instead of latching onto it

Execution: 
- use your other hand to bias your arm into external rotation so your palm is facing up and your thumb is pointing towards the outside of your body 
- keep your arm locked in an externally rated position and floss/hold 
- create tension by sinking your hips back and lowering your torso towards the gorund 
- contract and relax in this position and try to distract your shoulder into new lengthened ranges

Banded Overhead Distraction

Time: 3 minutes 
Tempo: steady 

Set Up: 
- start standing with your feet together
- keep your chest upright and facing forward 
- squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- step one foot forward, plant it on the ground in front of you
- bend both your front and back knee and lower into a lunge position with your knees bent at ~90 degrees or slightly below [full ROM for you] 
- extend your front leg as you press yourself up and step your back foot forward to meet your front 
- alternate stepping each foot forward as you continue to lunge
- keep your knee in line with your toes as you lunge and your front heel should ALWAYS stay planted to the ground as you lunge

Bodyweight Walking Lunges

Rep Count: 30R
Tempo: steady, pulses

Set Up: 
- get down on the ground in a supine position 
- extend your legs, point your toes 
- reach your arms overhead, overlap palms and keep armpits facing up [the ceiling] 

Execution: 
- squeeze your glutes, pull your belly button to your spine, tuck your ribs, and lift your legs and upper back off the ground
- contract your core, keep it flat
- lower your legs/upper back to the ground again and repeat 

- finding a hollow position is similar to finding the braced neutral position [which should be our start point for any good movement]. Practicing on the ground takes load off and allows you to work on positioning of a neutral spine, while contracting and bracing. Move slow and methodical here- completing this movement correctly will carry over to every movement

Hollow Hold Pulses

Rep Count: 20R total 
Tempo: steady 
Modification: dumbbell or kettlebell cleans

Set Up:
- place the dead ball on the ground in front of you 
- stand with feet hip width or wider on either side of the ball, toes forward 
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- keep a flat back as you bend your torso forward and squat down
- grip the ball on each side with both hands
- drive your feet through the ground as you extend your legs and pick up the dead ball off the ground 
- use the momentum from standing to shrug the ball up to one shoulder
- drop the ball behind you and let it settle on the ground 
- turn around to face the ball and repeat the motion 
- the spine must stay neutral when you bend over to grip the ball each time 
- keep a tight brace in your core to keep tension out of your back

Dead Ball Over the Shoulder

Full Body: Pre Training Mobility and Warm Up

Dominique

marinela

Foam Rolling on high tension areas

Serena

Really loved this warmup. Definitely need to work on those squats with dislocations 🤣

Kristin Ritter

Full body: Warm up & Activation

With the inchworms and the pushups, made it feel more like a burnout than a warm up 😅

Full Body: Pre Training Mobility and Warm Up

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