Do You Need Help With Your Warm-Ups

Additional Warm Up Help

  • Foam roll your IT band.
  • Foam roll your adductors.
  • Glute/piriformis myofascial release with a tennis ball.
  • Rollovers into “V” sit
  • Fire hydrant circles
  • Mountain climbers
  • Groiners
  • Static hip flexor stretch

Upper Body Options:

  • Foam Roll with Med Ball on Bench (Pec, Lats, Tris, Front
    Delts) (Roll slowly and breathe deep)
  • Kneeling Thoracic Mobilization with Hands Wide on PVC
    Pipe on Bench, 1-2 minutes (10 Deep Breaths at Bottom
  • Overhead Press with Back Against Cage x 10 reps
  • Standing Pec Stretch with Band, 30 sec each arm
  • Static Lat Stretch on Cage (Single Arm and Double Arm), 30
  • Supine Internal Rotation Stretch with Hands Behind Back
    (with partner pressure on shoulders), 10 deep breaths
  • Kneeling Thoracic Extension and Rotation (Hand Behind
    Head), 10 each side (sit hips back on heels)
  • Kneeling Side-to-Side Pec Stretch, 5 each side
  • “Y”-Handcuffs, 8 reps
  • Drop Catch Rear Delt Flyes (Use 5lb db’s) x 6 reps
    supersetted with Plyo Push-ups x 6 reps

A sample of how I like to warm up with a compound lift like squat, bench or deadlift AFTER ACTIVE WARM-UPS:

empty bar x 20 x 2
? x 10
? x 5
? x 3
? x 1 (optional depending how I feel)

Note as the reps decrease there is an increase in weight BUT DO NOT WEAR YOURSELF OUT. Save it for the work sets

Assistance work that has high reps like 15-20 reps generally needs zero warming up because of the lighter loads.

Pso-rite is so right

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Simple. Aggressive. Unmatched. The Pso-Rite® is the most revolutionary self-care mobility tool of our time. The psoas complex (hip flexors) are considered to be the soul of our body. They regulate our fight or flight response, support our digestive organs, regulate our breathing, and aid in pumping blood and lymph through our body. Designed to be the shape of a therapist’s hand and the hardness of an elbow, you now have your own in-house therapist to correct pain and dysfunction in the hip region any time you want. Pressure and only pressure is what releases muscle tissue in the human body. While other companies design soft products and try to convince you that pain can be “relaxed” away, the Pso-Rite® was designed to provide relief on the deepest level for any age, size, and shaped individual out there. Specifically designed to use one peak at a time on each psoas muscle, the Pso-Rite® is just as effective at releasing tightness in nearly every muscle of the body. Use it on your hamstrings, thigh, inner thigh, calf, glutes, lower back, upper back, triceps, biceps, and chest. YOU ARE THE PRESSURE!