Windmills with arms
with all of these: START SLOW AND BUILD SPEED OVER THE REPS, aim for 30-35
1: stand tall, swing arms backwards SLOWLY, increase speed as and when you feel more warmed up and looser. Aim for about 30-35 swings. MAKE SURE YOUR ARMS BRUSH YOUR EARS ON EACH SWING. This will GREATLY help your shoulder mobility
Stand tall, feet shoulder width apart. Have your arms out to your side so your making a T with your arms. Rotate to your left, stopping as you can see directly behind yourself. DO NOT OVER ROTATE BEHIND THIS POINT. Now rotate to your right and stop DIRECTLY BEHIND YOURSELF. Repeat but as you get more 'warmed up' rotate around faster but ALWAYS stopping behind yourself. Your head turns with your arms and body.
I do 1 and 2 myself.
I would recommend you also swing more on the way back also' to warm up your hip flexor/ groin area more. He doesn't really do that in the video but I would commend it. STAND TALL. DO NOT LEAN FORWARDS OR BACKWARDS as that will GREATLY CUT DOWN the effect of the dynamic stretching exercise.
Side-to-Side Leg Swings
I don't do the rest of what he does personally so I can't say if they are good or bad, but you give it a go and see if it benefits you.
I believe the leg swings and side to side leg swings will help you the most along with post traing static stretching.
I then do 2 other stretches for my back
I lie on my front and do bum flicks for about 15x or so.
I lie on my front and bend my knees to make a 90* angle. I move my knees from side to side. These are to help warm up my lower back.
I warm up my wrists by putting my hands together and moving them.
All the lifters at the club do the same stretches and all are supple. It just takes time.
Do this 3-4x a day.
But something to worry about if your peaking for your meet is that the extra mobility may upset your PL groove.
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