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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.


  1. Band Pull Apart-10 reps

  2. Band External Rotation-10 reps

  3. Resistance Band Shoulder Dislocates-10 reps

  4. Standing Trunk Rotations-10 reps each side alternating - Keep your stomach tight!

  5. Straight Arm Side Plank Rotations-5 reps each side alternating

  6. Push-up + Superman-10 reps

  7. Child's Pose Stretch-30 seconds

  8. Glute Bridge March-5 each leg alternating @ slow tempo

  9. Front Plank on elbows w/ palms up-30 seconds

  10. World's Greatest Stretch-5 reps each leg

  11. Walking Quad Pulls-5-10 reps each leg alternating

  12. Hamstring Scoops-5-10 reps each leg

  13. Walking Frankenstein-5-10 yards each leg alternating

  14. Static or Dynamic Side Lunges-5 reps each leg alternating

  15. Tip Toe Squats-10 reps @ slow tempo

  16. 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

  17. AB Wheel Rollouts - from knees-5 reps @ very slow tempo

  18. 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.


Get Ready! Stay Ready!



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