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Jockes Warm Up

Every training day

J

Created by

jockotomen

Workout Breakdown

Warm up

Blood flow (choose one and alternate)

1

Jog

1 set × 3min

2

Skip Rope

1 set × 3min

3

Rowing Machine

1 set × 3min

4

Kettle Bell Swing

1 set × 3min

Upper body mobility

1

Stick Routine

1 set × 1 reps

2

Band Shoulder Routine

1 set × 1 reps

3

Elbow Circle

1 set × 10 reps

4

Dead Hang

1 set × 35s

5

Hang (Arch)

1 set × 10 reps

6

Alternating One Arm Hang

1 set × 10 reps

7

Wrist Flexibility Stretch

1 set × 1 reps

Skill

1

Handstand (Freestanding)

1 set × 1min

Lower Body Mobility

1

Weighted Elevated Pancake / 15 Kgs

1 set × 10 reps

2

Straddle Compressions

1 set × 10 reps

3

Weighted Elevated Pancake / 15 Kgs

1 set × 10 reps

4

Straddle Compressions

1 set × 10 reps

5

Weighted Elevated Pancake / 15 Kgs

1 set × 10 reps

6

Straddle Compressions

1 set × 10 reps

7

Lying Banded Pike Stretch / Each Leg

1 set × 10 reps

8

Pike Compression Lift (Seated)

1 set × 10 reps

9

Lying Banded Pike Stretch / Each Leg

1 set × 10 reps

10

Pike Compression Lift (Seated)

1 set × 10 reps

11

Lying Banded Pike Stretch / Each Leg

1 set × 10 reps

12

Pike Compression Lift (Seated)

1 set × 10 reps