I need some more flexibility excercises for my warm-up routine. I think my biggest problem is my lower back and hip.
For example Ive got a big problem with the triangle choke and elbow escape…
At the moment I use some of DeFrancos:
*Rollovers into â??Vâ?? sits â?? Perform 10 reps
*Fire hydrant circles â?? 10 forward circles/10 backward circles each leg
*Mountain climbers â?? 20 reps
*Groiners â?? Perform 10 reps. Hold last rep for 10 secondsâ?¦push knees out with your upper arms while dropping your butt down.
*Static hip flexor stretch
My warm-up routine (most of the time before my weight lifting):
1min jumping jacks variations
12 body squats
The 6 excercises I listed above
Hope you can help me, maybe with an article or something like that.
Thanks
be able to put both legs be hind your head and be able to put eithe r one behind it while standing upwrite on the other this will save u on the ground and has for me multiple times, learn to do the splits and be able to drop to them at will . stretch the glutes and hams and hips with static stretches. my upper body is loose enough as is i can pop shoulders in and out at will so i have no input there except perhaps more static as stated by the dude above
