Example Warm Ups

This page is a collection of warm ups to be done at the end of your Onnit Workout. Following the programming methods discussed at the Level 1 Certification, here are 3 separate examples of warm ups to give you an idea, how to program your pre workout warmup. 

Warm Up #1:

A1: Lateral Neck Tilt – 1 round x 30 sec
B1: Vertical Neck Rotations – 1 round x 30 sec
C1: Upper Spine Flexion/Extension – 1 round x 30 sec
D1: Double Backwards Shoulder Roll – 1 round x 30 sec
E1: Double Forward Shoulder Roll – 1 round x 30 sec
F1: Egyptian – 1 round x 30 sec
G1: Double Overhead Circle – 1 round x 30 sec
H1: Double Outside Circle Forward – 1 round x 30 sec
I1:  Double Outside Circle Backward – 1 round x 30 sec
J1: Double Outside Elbow Circles – 1 round x 30 sec
K1: Wrist Flexion/Extension – 1 round x 30 sec
L1: Wrist Lateral Flexion – 1 round x 30 sec
M1: T-Spine Flexion/Extension – 1 round x 30 sec
N1: Spine Lateral Reach – 1 round x 30 sec
O1: Spine Lateral Flexion – 1 round x 30 sec
P1: Hip Hinge – 1 round x 30 sec
Q1: Lateral Hip Root – 1 round x 30 sec
R1: Double Outward Knee Circles – 1 round x 30 sec
S1: Double Inward Knee Circles – 1 round x 30 sec
T1: Foot Roll – 1 round x 30 sec

Warm Up #2:

A1: Forward Neck Glide – 1 round x 30 sec
B1: Lateral Neck Glide – 1 round x 30 sec
C1: Neck Glide Circle – 1 round x 30 sec
D1: Alt Backward Shoulder Roll – 1 round x 30 sec
E1: Alt Forward Shoulder Roll – 1 round x 30 sec
F1: Double Internal Shoulder Rotation – 1 round x 30 sec
G1: Double Shoulder Retraction Pulse – 1 round x 30 sec
H1: Alternating Overhead Circles – 1 round x 30 sec
I1: Alternating Backstroke – 1 round x 30 sec
J1: Alternating Frontstroke  – 1 round x 30 sec
K1: Alternating Front Outward Circles – 1 round x 30 sec
L1:Alternating Front Inward Circles  – 1 round x 30 sec
M1: Interlaced Wrist Roles – 1 round x 30 sec
N1:T-Spine Flexion/Extension – 1 round x 30 sec
O1: Spine Lateral Flexion – 1 round x 30 sec
P1: Spinal Glide Circle – 1 round x 30 sec
Q1: Forward Leg Swing – 1 round x 30 sec
R1: Lateral Leg Lift – 1 round x 30 sec
S1: Foot Trace Inward – 1 round x 30 sec
T1: Foot Trace Outward – 1 round x 30 sec

Warm up #3:

A1: Lateral Neck Tilt – 1 round x 30 sec
B1: Upper Spine Flexion/Extension – 1 round x 30 sec
C1: Full Neck Rotation – 1 round x 30 sec
D1: Double Shoulder Retraction Pulse- 1 round x 30 sec
E1: Egyptian – 1 round x 30 sec
F1: Double Overhead Circles  – 1 round x 30 sec
G1: Double Outside Circle Backward – 1 round x 30 sec
H1: Double Outward Front Circle – 1 round x 30 sec
I1: Double Downward Elbow Circles – 1 round x 30 sec
J1: Wrist Double Outward Circles  – 1 round x 30 sec
K1:Wrist Double Inward Circles – 1 round x 30 sec
L1: T-Spine Vertical Rotation  – 1 round x 30 sec
M1: Spinal Glide Circle – 1 round x 30 sec
N1: Mid Back Full Spinal Rotation – 1 round x 30 sec
O1: Pelvic Tuck/Tilt – 1 round x 30 sec
P1: Lateral Pelvic Tilt – 1 round x 30 sec
Q1: Pelvic Circle – 1 round x 30 sec
R1: Hip Circle – 1 round x 30 sec
S1: Hacky Sack – 1 round x 30 sec
T1: Double Knee Circles – 1 round x 30 sec