Warm Up and Stretching--Seeking Ideas and Advice

[Scott Kane]

I have a low back disorder (spondylolisthesis) so I should probably avoid most extension, especially hyperextension exercises (supermans, arch, cobra,etc) from what I've read. If you have reason and evidence contrary, let me know--I would love to balance the hollow work. I also need special attention to my tight hip flexors and weak (inactive) glutes. My active flexibility is pretty poor compared to my dynamic. I can swing my leg above head height to the front when warm, but can only lift my leg to about 80-90 degrees MAX.

Below is a work in progress, but the general outline is there. I'd like to limit an unnecessary exercises with the ultimate goal of getting this all done in less than 30 minutes (15 minute warm up with 15 post workout stretching). I do not perform all of the prehab/rehab exercises listed, they're just some weaknesses that need addressed somewhere. I know the old adage "less is more," but I tend to overthink things so feedback is welcome. I hope that this will help others as well.

WARM UP

Jump rope or DB swings ~2min

Mobility Drills

Bar swings (kip on bar)

Wrist circles (10)

Arm circles (10)

Shrugs (10)

Neck

• Yes (10)
  No (10)
  Shoulder to shoulder (10)

Trunk twists (10)

Trunk bends (10)

Hula (10)

Hammertime (10)

Cat-camel (10)

Hip Mobility

Leg swings

• Front (10)
  Side (10)

Samson stretch (20-30sec)

Standing hip flexor stretch (20-30sec)

Hip flexor heel lift + hold (pike) (5-10)

Hip flexor circles + hold (straddle) (5-10)

Glute Activation

• Supine bridges (band) (8-12 x3 sec hold ea) or Cook hip lift (single leg bridge) (5-8 x3 sec hold ea)
  Bird dog (8-12 x3 sec hold ea) or Fire hydrants (10-15 ea)
  Kneeling squat (10)
  Clam Shells (band) (8-12 x3 sec hold ea)

Wrists/Hands

Wrist leans

• Palms up (front, back, in, out x10)
  Palms down (front, back, in, out x10)

Wrist pushups (10)

Fingertip pushups (10)

Shoulder dislocates (band) (10)

Extra band work?

Pre-Stength

Round 1:

PPPU (5)

Hollow hold (15-30sec)

Chin ups (5)

Side bridge (15-30sec)

Squat (10)

Round 2:

HeSPU (5)

Hollow hold (15-30sec)

Pull ups (5)

Side bridge (15-30sec)

Squat (10)

L-sit or Straddle L-sit (2 x5 sec)

• Work toward transitioning to press HS

HANDSTAND WORK

HS presses (3-6)

HS negatives (3-6)

HS (10-15)

PREHAB/REHAB

Planche leans

Planche DB/band press

SLDL

HeRLL

Weighted pike

Band pull thoughs

Ab wheel

FL pulls

Slow eccentric to hang

360 pulls

STATIC STETCHES

Cat>Arms back>Inverted pike/low back>Hamstrings>Pirifomis>IT band>Seated pike>Knee lunge> Knee lunge with bent rear leg>Front splits>Frog straddle>Side splits>Straddle>Pancake

[AndrewTran]

What is a pike?

[Blairbob]

To pike means to bend at the waist. A weighted pike means he stands and bends at the waist. An L position be it in support or hang would be a pike as well.

[AndrewTran]

OH! Thanks blairbob, Do you train at Coach Sommer's gym? Because that would be way cool!

[Blairbob]

Nope, I am a gymnastics coach in Northern California while he is in Arizona.

[AndrewTran]

Oh, that is even way cool, your posts have great information also Im so stupid for not remembering to put my location :shock: