warrior warm up follow along e book

2

For Even Better Results, Check Out The Warrior Warm

Up Video Series. With Over 4 Hours Of Video Footage

The Warrior Warm Up Video Series Includes 14 Videos

Detailing Every Exercise Highlighted In The Warrior

Warm Up E-Book. Click The Link Below To Learn More.

http://www.thewarriorwarmup.com/

To Get Instant Access To the 14 Video Series Click Here


3

The Warrior Warm Up Follow Along

By Tyler J. Bramlett

All Rights ReservedCopyright © 2012, Tyler Bramlett

www.thewarriorwarmup.com

www.garagewarrior.com

No portion of this book may be reproduced or transmitted in any form or by any

means, electronic or mechanical, including photocopying, recording, or by any

information storage and retrieval system, without the express written permission of

the publisher.

Manufactured in the United States of America Published by:Tyler Bramlett.Santa

Cruz, California

I’m sad to have to include a disclaimer but here it is.

DISCLAIMER STATEMENT: The Warrior Warm Up Program reflects the authors

experience and is provided for educational purposes and general reference. It is not

be a substitute for medical advice or counseling.

The reader assumes all risks from the use, non-use or misuse of the information in

this book. The Warrior Warm Up focuses on movement quality in a step-by-step

format.

Neither the author nor publisher assumes any responsibility for the use or misuse of

the information contained in this book. Please consult a Physician before beginning

any nutrition and exercise program.

4

TABLE OF CONTENTS

Introduction

Level 1 Follow Along Sequence Page 5





5

INTRODUCTION

Thank you so much for investing in The Warrior Warm Up. The Warrior Warm Up

Done-For-You Follow Along Workout manual was designed mainly as a picture

recourse for you to reference during as you follow the routine. The best way to use

this program is to follow the sequence listed for the level you are working on until

all exercises are mastered and all reps/time holds have been met.

Once you master a level simply move on to the next sequence and follow along to

that routine until you again master all exercises and all meet all reps/time hold

requirements. It bears repeating that the #1 thing you need as you work on these

routines is patience. In time your flexibility, your strength, your balance, your

mobility and your coordination will build to levels you never thought you could

achieve. So be patient, be consistent and be persistent and you will reap the

benefits! Lets get you started with Level 1.

6

LEVEL 1 FOLLOW ALONG

Practice Each Exercise In This EXACT Order Trying To Accomplish The Prescribed

Number Of Rep’s Or Time Holds Through A Full Range Of Motion. When This Level

Feels Reasonably Easy And Your Flexibility Meets The Requirements, Move On To

Level 2. See The Warrior Warm Up Manual For Details About Each Exercise.

EXERCISE 1 – 5 Standing Level 1 Breaths

7

EXERCISE #2 – 5 Front And Back Bends (Hands On Hips)

EXERCISE #3 – 5 Side To Side Bends (Hands On Hips)

8

EXERCISE #4 – 30 Seconds Lying Hamstring Stretch (With Towel)

* finish all leg stretches on one side then repeat on the other

EXERCISE #5 – 30 Seconds Lying Groin Stretch (With Towel)


EXERCISE #6 – 30 Seconds Glute And IT Band Stretch (With Towel)

9


EXERCISE #7 – 5 Rock Bottom Slow And Controlled Squats

10

EXERCISE #8 – 5 Cat Dogs

EXERCISE #9 – 5 Bird Dogs Right And Left

11

EXERCISE #10 – 60 Seconds Kneeling Plank Hold

EXERCISE #11 – 30 Seconds Stretch Wrists Right And Left

12

EXERCISE #12 – 60 Seconds Frog Stand Hold

EXERCISE #13 – 60 Seconds Headstand Hold (Against Wall)

13

EXERCISE #14 – 5 Shoulder Bridge Lifts Then Hold For 60 Seconds

EXERCISE #15 – 60 Seconds Shoulder Stretch

EXERCISE #16 – 3 Rolls One Direction, 3 The Other Direction

14

EXERCISE #17 – 10 Spine Rocks (Aim For Multidirectional)

EXERCISE #18 – 10 Lying Breaths

15






EXERCISE 1 – 5 Standing Level 2 Breaths

16

EXERCISE #2 – 5 Front And Back Bends (Hands On Head)

EXERCISE #3 – 5 Side To Side Bends

17

EXERCISE #4 – 30 Seconds Lying Hamstring Stretch (Must be Able To Hold

Toe) * finish all leg stretches on one side then repeat on the other

EXERCISE #5 – 30 Seconds Lying Groin Stretch (Must be Able To Hold Toe)


18

EXERCISE #6 – 30 Seconds Glute And IT Band Stretch (Must be Able To Hold

Toe) * finish all leg stretches on one side then repeat on the other

EXERCISE #7 – 5 Hip Opening Squats

19

EXERCISE #8 – 3 Downward Dogs, Drop Knees, Upward Dog Hold 10 Sec Each

EXERCISE #9 – 5 Peeing Dogs Right And Left

20

EXERCISE #10 – 30 Seconds Kneeling Side Plank Hold Right And Left

EXERCISE #11 – 30 Seconds Freestanding Headstand

21

EXERCISE #12 – 30 Seconds Handstand Hold Against Wall

EXERCISE #13 – 5 Wrestlers Bridge Lifts Then Hold For 60 Seconds

22

EXERCISE #14 – 60 Seconds Front Bridge Slowly Rocking Forward And

Backward On Head

EXERCISE #15 – 3 Over The Shoulder Rolls One Direction, 3 The Other

Direction

23

EXERCISE #16 – 10 Lying Breaths

24






EXERCISE 1 – 5 Standing Level 3 Breaths (Inhale 3 Count Exhale 3 Count)

25

EXERCISE #2 – 2 Front And Back Bends Hold 15 Seconds Each Stretched

Position (Hands On Head)

EXERCISE #3 – 5 Side To Side Bends Hold 15 Seconds Each Side Position

26

EXERCISE #4 – 15 Seconds Standing Front Thigh Hold


EXERCISE #5 – 15 Seconds Standing Side Thigh Hold


27

EXERCISE #6 – 15 Seconds Standing Quad Stretch Hold


EXERCISE #7 – 15 Seconds Standing Shin Hold


28

EXERCISE #8 – 5 High Side Lunges Right And Left

29

EXERCISE #9 – 5 Prakatchka’s (Downward Dog To Upward Dog)

EXERCISE #10 – 60 Seconds Plank Hold

30

EXERCISE #11 – 30 Seconds Freestanding Handstand Hold

31

EXERCISE #12 – 60 Seconds Yoga Headstand Hold

EXERCISE #13 – 5 Handstand Pushups

* See Warrior Warm Up Manual For Progression

32

EXERCISE #14 – 5 Wrestlers Bridge Leg Lifts Right And Left

NOTE: Aim For Getting Air On Each Lift!

33

EXERCISE #15 – 60 Seconds Gymnastic Bridge Hold

EXERCISE #16 – 30 Seconds Front Bridge Neck Rocks Front To Back, 30

Seconds Front Bridge Neck Rocks Side To Side

34

EXERCISE #17 – 10 Front And Back Rolls

EXERCISE #17 – 10 Lying Breaths 3 Second Inhale 3 Second Exhale

35





Level 5. See The Warrior Warm Up Manual For Details About Each Exercise

EXERCISE 1 – 5 Standing Level 4 Breaths Inhale For 6 Seconds Exhale For 6

Seconds

36

EXERCISE #2 – 5 Front And Back Bends (Hands Clasped Overhead)

EXERCISE #3 – 5 Side To Side Bends (Hands Clasped Overhead)

37

EXERCISE #4 – 15 Seconds Standing Front Foot Hold


EXERCISE #5 – 15 Seconds Standing Side Foot Hold


38

EXERCISE #6 – 15 Seconds Standing Front Quad Stretch With Front Bend Hold


EXERCISE #7 – 15 Seconds Standing Glute Stretch Foot Hold


39

EXERCISE # 8 – 5 Deep Side Lunges

EXERCISE #9 – 5 Inchworms

40

EXERCISE #10 – 5 Hindu Pushups

EXERCISE #11 – 30 Seconds Side Plank Hold Right And Left

41

EXERCISE #12 – Frog Press To Handstand Then Hold 30 Seconds And Return

42

EXERCISE #13 – Straddle Press To Headstand Then Hold 30 Seconds And

Return

43

EXERCISE #14 – Forearm Stand Hold 30 Seconds

44

EXERCISE #15 – 5 Wrestlers Bridge Raised Kickovers Right And Left

*start high on a chair and work your way down using gradually smaller steps

EXERCISE #16– 30 Second One Arm Gymnast Bridge Hold Right And Left

45

EXERCISE #17 – 3 Wrestlers Bridge Turns Right and Left

46

EXERCISE #18 – 5 Over The Shoulder Rolls Each Direction

EXERCISE #19– 10 Lying Breaths Inhale For 6 Seconds Exhale For 6 Seconds

47




Feels Reasonably Easy, You Have Mastered The Warrior Warm Up. See The Warrior

Warm Up Manual For Details About Each Exercise

EXERCISE 1 – 10 Standing Level 5 Breaths Inhale For 6 Seconds Exhale For 6

Seconds

48

EXERCISE #2 – 2 Front And Back Bends Hold For 15 Seconds At Each Stretched

Position (Hands Clasped Overhead)

EXERCISE #3 – 5 Side To Side Bends Hold For 15 Seconds At Each Position

(Hands Clasped Overhead)

49

EXERCISE #4 – 15 Seconds Standing Front Leg Balance Hold


EXERCISE #5 – 15 Seconds Standing Side Leg Balance Hold


50

EXERCISE #6 – 15 Seconds Standing Front Quad Stretch With Maximum Front

Bend Hold * finish all leg stretches on one side then repeat on the other

EXERCISE #7 – 15 Seconds Standing Glute Stretch Foot On Head Hold


51

EXERCISE # 8 – 3 Split Switches

EXERCISE #9 – 5 Dive Bomber Pushups

52

EXERCISE #10 – 30 Second Gladiator Hold Right And Left

EXERCISE #11 – 15 Seconds Contralateral Hover Plank Hold Right And Left

53

EXERCISE #12 – Straddle Press To Handstand Then Hold 30 Seconds And

Return

54

EXERCISE #13 – Straddle Press To Yoga Headstand Then Hold 30 Seconds And

Return

55

EXERCISE #14 – Move From Headstand To Forearm Stand And Hold 30

Seconds

56

EXERCISE #15 – 5 Wrestlers Bridge Kickovers Right And Left

57

EXERCISE #16– 5 Wrestlers Bridge Circles Right And Left

58

EXERCISE #17 – 5 Gymnastic Bridge Turns Right and Left

59

EXERCISE #18 – 5 Around The Head Rolls Each Direction

60

EXERCISE #19 – 5 Standing Shoulder Rolls Right And Left

EXERCISE #20 – 10 Lying Breaths Inhale For 6 Seconds Exhale For 6 Seconds

CONGRATULATIONS, YOU HAVE MASTERED

THE WARRIOR WARM UP!!

61

For Even Better Results, Check Out The Warrior Warm

Up Video Series. With Over 4 Hours Of Video Footage

The Warrior Warm Up Video Series Includes 14 Videos

Detailing Every Exercise Highlighted In The Warrior

Warm Up E-Book. Click The Link Below To Learn More.


To Get Instant Access To the 14 Video Series Click Here


warrior warm up follow along e book

Documents

warrior warm

sequence page

standing level

exercise program

hips exercise

video series

tyler bramlett

hours of video footage