DAILY READINESS PREP ROUTINE
Warming up properly and or preparing your mind and body for work can be a process that most overlook.
The daily readiness prep routine is just that, a readiness regimen designed to be performed consistently to adequately improve your mobility and prepare your connective tissue for the day ahead.
I personally utilize this routine on the mornings I train jiu jitsu and prior to my strength and conditioning/ resistance training sessions. For cardio workouts, I just perform a modified dynamic warm-up emphasizing the lower body.
This routine should take roughly 15 minutes and be performed five to six days per week to dramatically improve your mobility and joint health. Perform each movement utilizing a slow and controlled tempo in circuit fashion.
Band Pull Apart-10 reps
Band External Rotation-10 reps
Standing Trunk Rotations-10 reps each side alternating - Keep your stomach tight!
Straight Arm Side Plank Rotations-5 reps each side alternating
Push-up + Superman-10 reps
Child's Pose Stretch-30 seconds
Glute Bridge March-5 each leg alternating @ slow tempo
Front Plank on elbows w/ palms up-30 seconds
World's Greatest Stretch-5 reps each leg
Walking Quad Pulls-5-10 reps each leg alternating
Hamstring Scoops-5-10 reps each leg
Walking Frankenstein-5-10 yards each leg alternating
Static or Dynamic Side Lunges-5 reps each leg alternating
Tip Toe Squats-10 reps @ slow tempo
Pull-ups or Chin-ups w/ 1-second ISO hold @ chin above bar-5 reps or Inverted Bar or Ring Rows w/ 1-second ISO hold @ chest to bar or rings-5 reps
AB Wheel Rollouts - from knees-5 reps @ very slow tempo
Arm Haulers-10 reps @ slow tempo
Try out this relatively short routine and take note of how much better you feel and how you are primed to perform throughout your workout or day.
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