Thanks for clarifying. Just looks like a condensed version of Agile 8, Limber 11, Simple 6. Not that I expected something groundbreaking.
I actually want to spend as little time as possible on this stuff, lol. That’s why I was curious about what you’ve found to give you the biggest bang for your buck in terms of (only a handful of) specific mobility/prep drills to get everything ready.
Well, the first thing is you want to reduce your dependency on prep drills as much as possible. You can do this with the right exercise choices, like:
Goblet/zercher squats
Chin-ups
Dips
Split squats with hip shift
Landmine press
But, I know that doesn’t answer your prep work question, so here goes:
First thing I do when I walk in is hit my Zone 1 RPR, but most of my clients don’t bother so it’s early optional.
Then, I do my first warm-up set with the bar. Then I do a 1-2 correctives, then I do something explosives and I just keep repeating the process. When the barbell movement feels good, I ditch the corrective. When I’m done with my warm-up sets I ditch the explosive movement.
Common correctives I use are:
Camporini deadlift to improve foot pronation and hip internal rotation
Goblet squat to improve torso position
Supinated active hang to improve shoulder flexion
DB bent-over row with an inhale at the top to improve shoulder internal rotation
This way, I can make sure that the correct I choose is helping
Full time study and +work is pretty full on brah. Enjoy being busy.
Ever thought about buying meal prep companies when time is scarce. Works out on the balance of time efficiency v monies. Core Power Foods and My Muscle Chef have worked well for me this year because I’m on full time accelerated study load and working 2 days a week.
Eh works out in my mind. Say Core Power Foods $6/meal. I spend more than that on junk all the time.
More recently I’ve been buying prepped protein things from my muscle chef. $10 for 400g of pulled beef or chipotle chicken. Raw meat itself already $15-20/kilo and it saves u prep time and other ingredients all in a convenient package. Easily worth $10. Pretty tasty. So on the balance of things you save cooking/prep time and spend about the same amount of money (for me at least). At this time in my life I’m happy to pay for more free time. Might be the case for my whole life tbh because time is that kinda resource.
I’m doing an accelerated masters of teaching so meant to finish up mid next year.