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warm up and mobility exercises

Lat and Tricep Stretch (Static)

1. Get movement through the shoulder, not the spine.  

Squat to Stand (static)

1. Grip the front of your toes and root your weight through your heels. 

2. Use your arms to pull your hips deep into the squat while keeping your chest high. 

3. Use your arms to pry your knees outward. 

4. While keeping your weight on your heels, straighten your knees and stretch your hamstrings. 

5. Don’t shift your weight onto your toes, lift your heels off the ground or collapse your knees inward.  

Alternating Lateral Lunge Walk (dynamic)

1. Lower so that at the bottom your knees are both around 90 degrees.

2. Don't let your hips open up at the bottom. Keep them squared forward. 

3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 

5. Keep your knee tracked straight ahead over your toes. 

Walking Warrior Lunge (dynamic)

1. Lower with your weight on your forward heel. 

2. Don't let your hips open up at the bottom. Keep them squared forward. 

3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 4. At the bottom position, rotate your shoulders toward your forward knee. 

5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. 

Inchworm (dynamic)

1. Position your spine by locking your ribs down in an exhaled position with your abs. 

2. Keep your tailbone tucked under and your ribs pulled down throughout the movement. 

3. Walk your hands out to stretch out as far as you can without losing tension in your abs. 4. Stop before your back arches and return. 

Videos supplied by Precision Nutrition Inc.

 This content is used under license from Precision Nutrition Inc. and may not be reproduced, transmitted, or otherwise used or reused in any way without the express written permission of the owner. Copyright © [2023] Precision Nutrition Inc. For more information about Precision Nutrition, visit http://www.precisionnutrition.com 

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