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ExerciseNotes
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Part 1 - Tissue workFoam rolling upper back, glutes, calvesSpend 30 sec per body partVideo demonstration
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Part 2 - MobilityCat-cow5 repetitionshttps://youtube.com/shorts/ic9a0SmozXI?feature=share
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Kneeling thoracic rotation5 repetitions each sidehttps://youtube.com/shorts/cFEXNAiwvow?feature=share
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4-way hip mobility1 times each move on each leghttps://youtube.com/shorts/s7em0a8X2kw?feature=share
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Floor slides10 repetitionshttps://youtu.be/Hn-zlKBwr_s
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Part 3 - Core stabilityBirdog20 alternating repetitionshttps://youtube.com/shorts/s3upudkNDZE?feature=share
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Side plank (any variation)20-30 sec each sidehttps://youtube.com/shorts/ZYR-OWePG5s?feature=share
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Deadbug20 repetitionshttps://youtube.com/shorts/qdNLegKU7eI?feature=share
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Part 4 - Dynamic warm upGlute bridge20 repetitionshttps://youtu.be/GaxOodE1Irk
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Lunge matrix5 each leg (1 rep = 1 lunge each direction)https://youtube.com/shorts/k36ymTvINxg?feature=share
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Walkout push up5 repetitions https://youtube.com/shorts/56J9nf7gMGg?feature=share
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Prone snow angels10 repetitionshttps://youtube.com/shorts/mNBwAonJjSc?si=CCwol7CF59S5wAa9
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Part 4 - Nervous system prepFast feet slow hands10 sechttps://youtu.be/VQw-4fDdkWM?si=zGhkO1GPzp732Gks
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Dumbbell snatch5 per armhttps://youtu.be/3mlhF3dptAo?si=AsSzOmJ3GnrABERd
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Instructions:
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This warm up takes about 12-15 minutes.
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Go from top down through each exercise/movements one time.
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In part 5 perform 3 sets with 30 sec rest between sets
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Contact details:
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Email:branislav.keckes@gmail.com
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Phone: +44 7900786723
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Instagram: Brani Keckes PT
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