This page is a collection of warm ups to be done at the end of your Onnit Workout. Following the programming methods discussed at the Level 1 Certification, here are 3 separate examples of warm ups to give you an idea, how to program your pre workout warmup.
Warm Up #1:
A1: Lateral Neck Tilt – 1 round x 30 sec
B1: Vertical Neck Rotations – 1 round x 30 sec
C1: Upper Spine Flexion/Extension – 1 round x 30 sec
D1: Double Backwards Shoulder Roll – 1 round x 30 sec
E1: Double Forward Shoulder Roll – 1 round x 30 sec
F1: Egyptian – 1 round x 30 sec
G1: Double Overhead Circle – 1 round x 30 sec
H1: Double Outside Circle Forward – 1 round x 30 sec
I1: Double Outside Circle Backward – 1 round x 30 sec
J1: Double Outside Elbow Circles – 1 round x 30 sec
K1: Wrist Flexion/Extension – 1 round x 30 sec
L1: Wrist Lateral Flexion – 1 round x 30 sec
M1: T-Spine Flexion/Extension – 1 round x 30 sec
N1: Spine Lateral Reach – 1 round x 30 sec
O1: Spine Lateral Flexion – 1 round x 30 sec
P1: Hip Hinge – 1 round x 30 sec
Q1: Lateral Hip Root – 1 round x 30 sec
R1: Double Outward Knee Circles – 1 round x 30 sec
S1: Double Inward Knee Circles – 1 round x 30 sec
T1: Foot Roll – 1 round x 30 sec
Warm Up #2:
A1: Forward Neck Glide - 1 round x 30 sec
B1: Lateral Neck Glide – 1 round x 30 sec
C1: Neck Glide Circle – 1 round x 30 sec
D1: Alt Backward Shoulder Roll - 1 round x 30 sec
E1: Alt Forward Shoulder Roll - 1 round x 30 sec
F1: Double Internal Shoulder Rotation - 1 round x 30 sec
G1: Double Shoulder Retraction Pulse - 1 round x 30 sec
H1: Alternating Overhead Circles - 1 round x 30 sec
I1: Alternating Backstroke – 1 round x 30 sec
J1: Alternating Frontstroke – 1 round x 30 sec
K1: Alternating Front Outward Circles - 1 round x 30 sec
L1:Alternating Front Inward Circles - 1 round x 30 sec
M1: Interlaced Wrist Roles - 1 round x 30 sec
N1:T-Spine Flexion/Extension - 1 round x 30 sec
O1: Spine Lateral Flexion – 1 round x 30 sec
P1: Spinal Glide Circle - 1 round x 30 sec
Q1: Forward Leg Swing - 1 round x 30 sec
R1: Lateral Leg Lift - 1 round x 30 sec
S1: Foot Trace Inward - 1 round x 30 sec
T1: Foot Trace Outward - 1 round x 30 sec
Warm up #3:
A1: Lateral Neck Tilt - 1 round x 30 sec
B1: Upper Spine Flexion/Extension - 1 round x 30 sec
C1: Full Neck Rotation – 1 round x 30 sec
D1: Double Shoulder Retraction Pulse- 1 round x 30 sec
E1: Egyptian – 1 round x 30 sec
F1: Double Overhead Circles - 1 round x 30 sec
G1: Double Outside Circle Backward - 1 round x 30 sec
H1: Double Outward Front Circle - 1 round x 30 sec
I1: Double Downward Elbow Circles - 1 round x 30 sec
J1: Wrist Double Outward Circles – 1 round x 30 sec
K1:Wrist Double Inward Circles - 1 round x 30 sec
L1: T-Spine Vertical Rotation – 1 round x 30 sec
M1: Spinal Glide Circle - 1 round x 30 sec
N1: Mid Back Full Spinal Rotation - 1 round x 30 sec
O1: Pelvic Tuck/Tilt - 1 round x 30 sec
P1: Lateral Pelvic Tilt - 1 round x 30 sec
Q1: Pelvic Circle - 1 round x 30 sec
R1: Hip Circle - 1 round x 30 sec
S1: Hacky Sack - 1 round x 30 sec
T1: Double Knee Circles - 1 round x 30 sec
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