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Jockes Warm Up

Every training day

Created by

jockotomen

Workout Breakdown

Warm up

Blood flow (choose one and alternate)

Jog

1 set × 3min

Skip Rope

1 set × 3min

Rowing Machine

1 set × 3min

Kettle Bell Swing

1 set × 3min

Upper body mobility

Stick Routine

1 set × 1 reps

Band Shoulder Routine

1 set × 1 reps

Elbow Circle

1 set × 10 reps

Dead Hang

1 set × 35s

Hang (Arch)

1 set × 10 reps

Alternating One Arm Hang

1 set × 10 reps

Wrist Flexibility Stretch

1 set × 1 reps

Skill

Handstand (Freestanding)

1 set × 1min

Lower Body Mobility

Weighted Elevated Pancake / 15 Kgs

1 set × 10 reps

Straddle Compressions

1 set × 10 reps

Weighted Elevated Pancake / 15 Kgs

1 set × 10 reps

Straddle Compressions

1 set × 10 reps

Weighted Elevated Pancake / 15 Kgs

1 set × 10 reps

Straddle Compressions

1 set × 10 reps

Lying Banded Pike Stretch / Each Leg

1 set × 10 reps

Pike Compression Lift (Seated)

1 set × 10 reps

Lying Banded Pike Stretch / Each Leg

1 set × 10 reps

Pike Compression Lift (Seated)

1 set × 10 reps

Lying Banded Pike Stretch / Each Leg

1 set × 10 reps

Pike Compression Lift (Seated)

1 set × 10 reps