E-BOOK
WARM UP
INTRODUCTION
YOUR WARM UP IS MADE UP OF
4 PARTS:
1. ROTATIONS OF JOINTS
2. CARDIO 5-10 MIN
3. SPECIAL PREPERATION
EXERSICES
4. STRETCHING
In the next pages, you will find Push/Pull warm up
routines, that you can follow before every workout.
Every routine takes around 25-35 minutes.
In the end you can also find a link with video
exersices.
01
WARM UP (PUSH)
-Use SUPER LIGHT band.
-At the end, there is a link to Youtube, with video version of all
exersises.
1. Head roll (up / down) - 8 reps
2. Head roll (sides) - 8 reps
3. Head roll (to the back) - 8 reps
4. Shoulders roll - 20 reps (both sides)
5. Scissors - 10 reps
6. Up / down - 20 reps
7. Elbows roll - 50 reps (both sides)
8. Wrists roll - 25 reps (both sides)
9. Hips roatation - 8 reps (both sides)
10. Dymanic standing pike stretch - 10 reps
11. Jumps on a skipping rope - 3-5 minutes / Jamping
jacks - 40-60 reps
12. Shoulders roll with a light resistance band - 10-15
reps
13. Biceps curls - 30 reps
14. L-pull (from the body) - 15-20 reps (both arms)
15. L-pull (to the body) - 15-20 reps (both arms)
16. L-pull (vertical) - 15-20 reps (both arms)
17. Straight arms pull (from the body) - 20-25 reps
(both arms)
02
18. Straight arms pull (to the body) - 20-25 reps (both
arms)
19. Planche presses imitation (band) - 30 reps
20. Pike push ups 3-7 reps
21. Push ups/dips - 10-15 reps
22. Planche leans - 20 seconds
23. L-stretch - 15 seconds (both arms)
24. Triceps stretch - 15 seconds (both arms)
25. Back stretch 20 seconds
26. Dog stretch - 25 reps
27. Reverse plank - 10-20 seconds
28. Biceps stretch - 15 reps (both reps)
29. Seated strangle pike stretch (right side) - 15 reps
30. Seated strangle pike stretch (left side) - 15 reps
31. Seated strangle pike stretch (centre) - 15 reps
32. Cobra stretch - 15 seconds
33. Standing dynamic pike stretch - 20 reps
34. Wrists leans (forward) - 15 seconds
35. Wrists leans (backwards) - 15 seconds
36. Wrists leans (back side) - 15 seconds
VIDEO with EXERCISES
IN THE LINK BELOW
CLICK HERE
03
WARM UP (PULL)
1. Head roll (up / down) - 8 reps
2. Head roll (sides) - 8 reps
3. Head roll (to the back) - 8 reps
4. Shoulders roll - 20 reps (both sides)
5. Scissors - 10 reps
6. Up / down - 20 reps
7. Elbows roll - 50 reps (both sides)
8. Wrists roll - 25 reps (both sides)
9. Hips roatation - 8 reps (both sides)
10. Dymanic standing pike stretch - 10 reps
11. Jumps on a skipping rope - 3-5 minutes / Jamping
jacks - 40-60 reps
12. Shoulders roll with a light resistance band - 10-15
reps
13. Biceps curls - 30 reps
14. L-pull (from the body) - 15-20 reps (both arms)
15. L-pull (to the body) - 15-20 reps (both arms)
16. L-pull (vertical) - 15-20 reps (both arms)
17. Straight arms pull (from the body) - 20-25 reps
(both arms)
04
18. Straight arms pull (to the body) - 20-25 reps (both
arms)
19. Planche presses imitation (band) - 30 reps
20. Front lever presses imitation (band) - 30-40 reps
21. Pull up rows - 10 reps
22. Tuck front lever/Adv. Tuck - 5-7 seconds
23. Front lever pull ups imitations (band) - 15-20 reps
24. L-stretch - 15 seconds (both arms)
25. Back stretch 20 seconds
26. Dog stretch - 25 reps
27. Reverse plank - 10-20 seconds
28. Biceps stretch - 15 reps (both reps)
29. Seated strangle pike stretch (right side) - 15 reps
30. Seated strangle pike stretch (left side) - 15 reps
31. Seated strangle pike stretch (centre) - 15 reps
32. Cobra stretch - 15 seconds
33. Standing dynamic pike stretch - 20 reps
VIDEO with EXERCISES
IN THE LINK BELOW
CLICK HERE
05
Do this routines before every workout, to
prevent yourself from injuries and get the
maximum of your performance!
Use LIGHT BAND with little tension.
If you want to learn skills, such as
Back Lever, and L-sit/V-sit, check out
my WEBSITE with my programs.
If you have any questions or
suggestions, please write them to me
on my INSTAGRAM.
Thanks!
06