The warrior workout is a sequence of three dynamic, multi-plane warm-up exercises that has four important functions when preparing to train and compete.   Tweet This!

  • First, it will increase muscle temperature.
  • Second, it will actively work the muscles of the hips, shoulders and thoracic spine (T-spine) through a full range of motion.
  • Third, it will increase flexibility in the shoulders, hips and thoracic spine (T-spine).
  • Fourth, it will help you move more efficiently.

Incorporate these exercises into your daily warm up routine (especially before throwing a bullpen or taking early batting practice), and you should see an improvement in flexibility and efficiency of movement in the hips, shoulders and T-spine. Start with five reps per side of each exercise with a 6 lb. medicine ball and gradually build to 10  per side.   Tweet This!

1)  Basic Warrior.   Tweet This!

Warrior Workout 7

 

Stand with feet shoulder width apart holding a medicine ball in both hands at chest height. Set the abs, contract the glutes and take a step to the side with your right leg. Keeping the core tight, extend both arms straight out from the chest and drop your back (left) knee close to the floor as you swing the medicine ball straight up over your head in the sagittal plane with both hands. Hold for 1-2 seconds, return to start and repeat going to the left. This is one rep.

2)  Warrior with a Twist.   Tweet This!

Warrior Workout 8

 

Repeat the previous exercise, but swing the medicine ball across the chest in the transverse plane to the opposite side of the body. Keep your abs tight, glutes contracted and arms straight throughout the movement. Hold for 1-2 seconds, return to start and repeat going to the left. This is one rep.

3) Warrior with a Reach Back.   Tweet This!

Warrior Workout 12

 

Repeat the previous exercise, but swing the ball up and across the right shoulder in a diagonal plane as if you were bailing water out of a boat. Hold for 1-2 seconds, return to start and repeat going to the left. This is one rep.

 

 

 

How will you incorporate this dynamic warrior workout into your warm up and exercise routines?


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