My Mad Methods Magazine Contributor Dave Hedges, trainer and owner of Wild Geese, demonstrates a second 100 Rep Warm Up. This warm up targets the hips and spine, and was created as a result of so many office workers attending the Lunchtime workouts at Wild Geese having extremely tight hip flexors, chest, and thoracic spine, something he refers to as "office posture" or the "turtle.". This workout is part of the 12-Day Bodyweight Workout Plan.
Purpose/Focus: Mobility, Conditioning
Body Parts Used: All
Equipment: None
100 Rep Bodyweight Warm Up #2 Video:
100 Rep Bodyweight Warm Up #2 Instructions:
Complete entire circuit with no rest in between exercises.
A1: Hindu Push Up - 1 x 10
A2: T-Squat - 1 x 10
A3: BW Windmill - 1 x 10 Left
A4: BW Windmill - 1 x 10 Right
A5: Alt Dragon Lunges - 1 x 20
A5: Alt Scorpion - 1 x 10
A6: Back Hypers - 1 x 10
A7: Roll Ups - 1 x 10
A8: Side-to-Side Bridge - 1 x 10
Contributor Information:
Dave Hedges is the founder, owner, and instructor of Wild Geese Personal Training & Combat Fitness and Wild Geese Martial Arts. Dave has a certification from the IKFF, he’s a National Level Kettlebell Coach under Vasily Ginko’s IUKL-IKSA, a 2nd Dan Ed Parkers Kenpo, 1st Dan Wado Ryu Karate, Instructor Doce Pares “Multi Style†Systems, and also a Security Consultant. He uses his experience and expertise to get people into shape using kettlebells and other unconventional methods and gear. Find out more at www.WG-Fit.com
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