Sunday, January 1, 2012

Daily 9 Warm-up

In the Marine Corps, we have "The Daily 7", a series of calisthenics that make for a good little workout appropriate for large group workouts and intended to be done regularly to build strong, healthy bodies.  I wanted to make a daily 7 for us to use as a warm-up. Unfortunately, there are too many movements that I consider essential, and a ton more that I still consider useful, but you have to draw the line somewhere. So, this is the "Daily 9 Warm-up".
1. Joint Rotations
     -Neck- 10x each direction
     -Shoulders- 10x each direction
     -Torso Rotations- 5x each rotation
     -Hip Rotations- 10x each direction
     -Knee Rotations- 10x each direction
     -Ankle Rotations- 10x each direction
     -Wrist Rotations- 10x each direction
2. Shoulder Complex
     -Scarecrows- 15x
     -Bar Pass Throughs- 10x
     -Egyptians- 10x
3. Twists & Wood Choppers- 10x each
4. Spiderman Stretch- 10sec each position- twice
5. Squat & Reach- 10x
6. Scorpions
     -Supine- 5x slow, 5x fast each side
     -Prone- 10x each side
7. Over/Under Fencce- 5x each side
8. Plank Complex
     -Straight Arm Pushups- 10x
     -Side Hip Raises- 10x each side
     -Bridge & Reach- 10x each side
9. Knee Tuck to Lunge & Twist- 5x each side

You should have a little sweat going at this point and be ready for the WOD. This is also something you can do on rest days to keep your body loose and moving well.


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