(THIS DOCUMENT ISNT FINISHED)

(MISSING: A FEW MOVEMENTS OF ALANS ROUTINE, THE ROUTINES IN THE THIRD

PARAGRAPH [EXCEPT ALANS], AND THE ROUTINES LISTED IN THE END OF THE DOCUMENT)

HOW TO WARM UP
The following routine is intended for general strength training, not any kind of martial arts,
Rugby, Soccer, Tennis, and Golf. Moreover, this is a general warm-up routine.
This warm-up routine is a combination of Alan Thralls routines (1, 2), Jeff Nippards routine,
Silent Mikes routines (1, 2), Elliott Hulses routine, Meg Gallaghers routine, Freeletics routines
(1, 2).
For more information, follow Alan, Nippard, Mike, Elliott, Meg, Gold Medal Bodies, Daniel,
Calisthenicmovement, Metin, Cavaliere, and Freeletics. Furthermore, follow Johnnie Candito,
John Paul Cauchi, Omar Isuf, Juggernaut Training Systems (Chad Smith), and Clarence Kennedy.

The structure of the routine

This warm-up consists of three main phases: mobility, static stretching, and dynamic stretching.
Some phases may have sub-phases. Each phase or sub-phase starts with (1) spinal-related
movements, moving then to (2) lower body, and finally to (3) upper body.
(I suggest warming up the spinal column every training session, whether its upper body or
lower body only, and even at sports, like Golf, Rugby, advanced Skateboarding, etc.)
You should perform the movements in the same order as listed; however, you dont necessarily
have to perform all of em.
Most movement names in the Mobility phase end with roll, most in Static Stretching with stretch,
and most in Dynamic Stretching with warmup.
Warming up has two basic meanings: (1) to perform movements prior to the sport or training
session, which can be of any type; and (2), to perform movements which will literally warm
your body up, increase blood flow, heart rate. Mobility means moving through a range of
motion, so we can consider its a type of dynamic stretching, however, were going to assume
mobility refers to general slow-paced dynamic movements: foam rolling, smashing. Static
stretching means holding a position for longer than 10 seconds, maybe with additional dynamic
movement before holding the position for that time. For this doc, dynamic stretching means
literally making the body hotter throughout dynamic fast-paced movements.
Depending on what youre going to do (what training style, what sport), your previous injuries
(prehab & rehab), your personal imbalances and your bones structure, you may not perform
all the movements.

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For example, if youre going to train weight training, specifically squats, you most likely neednt
warm-up your hands and fingers as if you were to train bodyweight handstands. Another
example includes if you were to do bodybuilding style upper body training, you may neednt
warm-up your lower body as complete as if you were to perform a more complex training style.
Or, if youre going to train your neck with direct movements (isolated) you may warm up more
than if you were to do cycling.

The Warm-Up
Heres the breakdown of the routine. Click on the arrow to skip to the corresponding section,
although this should only be done for educational purposes, since, as said before, the routine
should be performed in the same order as listed.
Also, remember theres no need to perform all of the movements of every person. Those with
ankle inflexibility and who squat, should spend more time warming up the ankle. Those with
thigh upper back should spend analogically more time warming it up. And so on.
PHASE I: Mobility
Mashing or Foam Rolling
Peanut Drill
Cross Ball

PHASE II: Static Stretching

PHASE III: Dynamic Stretching

PHASE I: Mobility
Mashing or Foam Rolling
Mid-Upper Back/Spinal Roll
Place roll horizontal, lay back onto it. Roll up until it gets to middle traps, then roll down until
it gets to the middle of the thoracic curve.

After some reps, reach arms overhead.

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Glute Roll

Piriformis (small glute muscle) Roll

Start in the same position as in the Glute Roll, then place one ankle on top of opposite legs
knee, then move it a little closer towards hips.

Then roll back and forward.

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Iliotibial Band (IT Band) Roll
Lay external quad onto roll.

Then roll up sideways.

Psoas & Hip Flexors Roll

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Quad Roll

Adductor/Hip Roll
Place roll parallel to your body, next to you. Place inner thigh on top of it.

Then roll back and forwards. Get deeeep.

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 Hamstring Roll

Calf Roll

Peanut Drill
Tape two cross balls together. They will then look like a giant peanut.

Thoracic Spine & Upper Back

Lay on top of the peanut, positioning right in the middle of the T spine (or upper back).

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 Perform some crunches; allow it to dig in your spinal erectors.

NOTE: when youre in the starting position (left image above), you can extend your arms, or
keep them bend all the time, as in the right image above.

Cross Ball
Im not sure if thats the proper name, but this is a Cross ball:

Plantar Fascia
Place a Cross Ball on the bottom of your foot. Do not just roll unidirectional (in one way),
instead, roll around the whole foot. There are many methods you can use to achieve so, like
rolling in one direction and then changing, or like a circle shape, or in zigzag.

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Front, side & rear delts, & lats
Grab the cross ball and stretch as shown below. Make sure you have the cross ball in the hand
of the non-stretching side.

Place ball in the stretched deltoid muscle. To roll, apply pressure to a wall, also roll with the
same instructions of the previous Plantar Fascia stretch (in circles, zigzag, etc.)

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 PHASE II: Static stretching
Calf Stretch
Place ball of the foot on a ~2 cm surface, like a plate. Look out knee of this leg. Lean forward.
Hold.

Ankle & Achilles Stretch 1

Get in the same starting position as in the Calf Stretch. Bend at the knee of stretching leg, push
knee of this leg forward.

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Ankle & Achilles Stretch 2
Grab on to a solid stick. Place feet together, with toes pointing forward. Squat down with
intentionally lifting heels off floor (back will round).

Bounce a little, while you roll back until feet are flat on ground (i.e. heels touch floor). In the
following image you can see Alan heels on ground.

Hamstring & Hip/Spinal Stretch 1

Pick a light to medium resistance elastic band. Lay supine, perform a unilateral Leg Raise, place
resistance band on bottom of foot of stretched leg. Keep a slight bend at the knee, and hold.

Hamstring & Hip/Spinal Stretch 2

Get in the same position as the Hamstring & Hip/Spinal Stretch 1. Lean stretching leg to
opposite side, making a ~90 angle with both of your legs. For this stretch, lock the knee.
Maintain upper back in ground, making sure it points to the ceiling while the other half of your
body (including mid-lower back) points to the side. Hold.

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Hamstring & Hip/Spinal Stretch 3
Get in the same position as the Hamstring & Hip/Spinal Stretch 1. Lean stretching leg to same
side, making a ~90 angle with both of your legs. For this stretch, again, lock the knee. Maintain
upper back, mid-back, lower back and both butt chicks in ground, making sure they point to
the ceiling. Hold.

Hip Stretch (90/90 Stretch)

Get in position as in the shown image. Make sure to create a 90 angle with thigh (upper leg)
and lower leg of each leg.

Start to lean forward, making sure to keep the spinal column in a straight line

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Consciously, lean more and more forward (yet slowly). You should feel the stretch in the hips,
in the glutes. Alternatively to this variation, perform it standing, placing one leg on a high
platform.

Adductors Stretch (Froggy-Style Stretch)

Get on an Elbow Plank starting position, that is, do an Elbow Plank, and let knees rest by
allowing them to touch the floor. Open hips wide, by pushing knees out and placing inside of
knee/thighs and feet on the ground. Make a 90 angle with both legs.

Do not keep mirin Alans glutes. Push butt behind you, and maintain a super sexy curve in
your lower back.

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Lunge w/ lean
Get on a standing position, place a stick or PVC pipe on upper backdo not use a barbell.

Lunge forward, taking the step as far as needed so that when you bend, you make 90 angles
between thigh upper leg and lower leg for each leg (observe in the image below). Remember
to keep front foot flat, and to let back knee touch the floor.

Make sure when youve lunged, you intentionally arch your back, as shown in the following
image. Also let your hips sink forward.

from to
Lastly, lean to the side, in the same side as the front knee. Hold for a few seconds.

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Then repeat with opposite legs. Repeat for each leg for reps.

Core Stretch (Upper Anterior Chain Stretch)

Lay back on bench as in the Hip Thrust (place more towards lower back), extend arms
overhead.

In the following image, watch how Alan arches his back (both thoracic and lumbar curve), and
how his neck is exaggeratedly extended; also, open fingers as wide as possible and extend
hands.

Take 20-30 deep breaths, making it sure to inhale through your stomach, not with your
chest. Open mouth wide.

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 Neck static & dynamic stretches
Hand & Bicep stretch
Lats stretch
Rear delt
PHASE III: Dynamic stretching
Hamstring & Hip/Spinal Warmup
Get in the same position as the Hamstring & Hip/Spinal Stretch 1. Extend hips, locking the knee
in the transition.

Bend and Reach

Leg Swings
Fire Hydrants
Goblet Squat
Sumo Squats
Rollie Pollies
Glute Bridge
Shoulder Dislocates/Dislocations
Thumbs up Drill
Pushup Plus Drill
(Front/Side/Rear) Delts (Raises)
Band Pull Aparts
To add:
Finish adding descriptions and images of Alans routine.
Metin Dabaks warmup routine in Weighted Calisthenics.
Daniel Vadnal & Metin Dabaks warmup routine in Bodyweight Evolution.
Daniel Vadnals upper body warmup routine.
Daniel Vadnals lower body warmup routine.

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Daniel Vadnals Cossack Squat tutorial.
Daniel Vadnals warmup routine for wrists (handstand).
Daniel Vadnals warmup routine for ankles.
Daniel Vadnals Shoulder Dislocates tutorial.
Daniel Vadnals Front Support and Back Support tutorial. These should be added as drills, i.e.
not as the warm-up routine, but instead as specific movements for those with shoulder issues.
Daniel Vadnals Squat mobility routine.
Daniel Vadnals Y-T-W-L complex routine.
Calisthenicmovements warmup routine.
GMBs spinal mobility routine.
GMBs hip mobility routines (1, 2).
GMBs shoulder mobility routine.
GMBs warmup routines for wrists (1, 2)
GMBs general warmup routine.
GMBs leg routine.
GMBs ankle routine.
GMBs wrist routine.
GMBs shoulder routine.
GMBs back routine.
GMBs Front Split tutorial.
GMBs Side Split tutorial.
Elliott Hulses weird routines: jumping and screaming, weird movements, opening a big ass
wide mouth.
Jeff Cavalieres stretch series.

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