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jhanagarne

6-7-2009 Dan John Warmup

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by , 06-07-2009 at 09:02 AM (872 Views)
at the seminar Dan talked a lot about things (movements) you have to do everyday. I'm going to start doing some form of this warmup every "off" day.

start with hamstring stretches and hip flexor stretches

squatting
DL
Anterior chain work
pushing, both hor. and Vert
pulling, hor and vert
gait

Today I did 2x5 goblet squats with 24kg

suitcase DL with 48kg, 5/side
some ab rollouts
15 pushups, static holds overhead with 24kg kbs

gait (walking) - 2 laps overhead with 24kg kbs, 2 laps suitcase carry holding the 48 kilo,

held double 16kgs in the rack for 4 minutes, then overhead for 2 minutes.
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