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You are here: Home / The Samurai Warmup Routine

The Samurai Warmup Routine

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Part I – Calm: Mobility and Stretching

  • Shoulder dislocates with PVC or resistance bands
  • Ys, Ts, Ws, Is on an exercise ball or bench with your own bodyweight; progress to 1-3 lb dumbbells or, 2.5 lb plates over time
  • Roll out hips, hamstrings, quads, calves, lats, back, etc. using a foam roller, lacrosse ball, barbell or other mobility implement

Part II – Flow: Movement Patterns

  • “The Holistic Athlete understands that movement is what the body, this glorious organic machine, is for, and that the point of that movement is to form a relationship with mind, soul, planet and tribe.” – Chip Conrad, Bodytribe Fitness
  • Spend 3-5 minutes moving through different positions. Flow. Experiment. Draw from your childhood, yoga, karate, Parkour, or whatever movement disciplines you like.

Part III – Crash: Strength

Two rounds of:

  • 10x pushups
  • 10x single leg Romanian Deadlift (RDL) per leg
  • 5x single leg squat per leg (Split squat, Bulgarian split squat, or pistol – wherever you are in the progression)
  • 10x hip thrust or glute bridge

Total time should not exceed 15 minutes. Start with your own bodyweight or a very light weight. It’s a warmup and not a workout. Over time, you may be moving a more significant amount of weight on exercises like the single leg RDL and the hip thrust. But, the goal is to prepare yourself for your heavy training.

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