Daily9.wmv

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.

Category:

Sports

Tags:

• Warm-up
• Warming Up