Full Body Mobility + Warm Up for Archers

追加: 2026-05-23

[00:00:00]Hi everybody. This video is going to show you an approximate 5 minute mobility routine or a great full body warm up routine that you can do that covers the vast majority of joints, muscles, and regions of the body. Not necessarily meant to be completely comprehensive or completely thorough and adequate, but a great [snorts] condensed routine to cover most of the needs for either mobility or warming up that I like to use first thing in the morning or I like to use before a lot of different workouts that we do for full body movements and exercise.

[00:00:41]So, let's get started. We will start with the neck and neck cars. So, we're going to do three rotations where we make a big circle with the neck.

[00:00:54]So, I've got three rotations there. Now, let's reverse it and go in the other direction.

[00:00:59]Moving in a big circle with three rotations.

[00:01:02]Now, we're going to do the same thing with the upper back. Think about tracing a big circle with the shoulders for three [snorts] rotations or cars controlled articular rotation.

[00:01:15]And then three big circles in the other direction. Hips should stay relatively still while the upper body does most of the rotating and then finally, let's move down to the lower back or the lumbar spine for three big hip circles nice and smooth in one direction, reverse it. Hips go back and we're tracing a big circle with the hips as we make these rotations. Now, we're going to move to the two big ball and socket joints from inside to outside like we're stepping over a fence laterally.

[00:01:49]We'll do three repetitions on each side. Again, from inside to outside because now Now going to switch and go from outside to inside stepping over a fence.

[00:02:00]Big smooth circles.

[00:02:03]Three each side.

[00:02:05]So here's my third right. Here's my third left. Now other ball and socket joint.

[00:02:10]Three big cars.

[00:02:13]In one direction. Now let's reverse it.

[00:02:16]Three big cars.

[00:02:18]In the other direction and we'll move on to the other side.

[00:02:22]Nice and smooth.

[00:02:24]Like we're tracing a big circle with the hand. Three in one direction. Reverse it.

[00:02:29]Three.

[00:02:30]In the next or the other direction. Now we're going to move to spinal extension.

[00:02:35]Reach arms up overhead. Stomach goes forward. Reach back. Curl. [snorts] Roll yourself down. Try to touch the toes and repeat.

[00:02:46]I like to do anywhere from three to five extends.

[00:02:49]Flexion. There's three. We'll do two more.

[00:02:52]Four.

[00:02:53]Push stomach forward. Reach back. Curl.

[00:02:56]Flex down. There's five. Now we'll go to lateral flexion of the spine. Hands in the back of the head. Pull the elbows back. And laterally flex. Hip should stay relatively still.

[00:03:07]And it's mostly the shoulders tipping from side to side getting lateral flexion through the spine. I like to go about five repetitions each side. So there's about nine. About 10. I'm not counting exactly. You may have noticed that up to this point.

[00:03:21]>> [snorts] >> Now we're going to move on to walking it out to push-up position.

[00:03:27]We'll hit a push-up position here. Then walk back to your feet. Stand up.

[00:03:33]>> [snorts] >> Hands down to the floor. Walk it out to push-up position. Hit a solid tense brace core position.

[00:03:39]Walk it back to the feet and stand.

[00:03:41]There's two. [snorts] We'll do one more.

[00:03:44]But once we get to this push-up position, from here we're going to go into a prone cobra where we're going to drop our hips to the floor, extend through the spine.

[00:03:54]From here, we're going to go to downward dog, push the heels to the floor, stretch in the back of the calves, push the head through the shoulders.

[00:04:03]That was one. We're going to do three here. So, back to prone cobra for two.

[00:04:07]Push the chest forward, allow the back to extend.

[00:04:11]Here's two for downward dog. Hips up, head through the window of the arms, heels to the floor.

[00:04:17]Here's number three.

[00:04:19]Prone cobra.

[00:04:21]Spend a few seconds here.

[00:04:22]Push head through the window, heels down to the ground, hips up.

[00:04:27]>> [snorts] >> Then relax from there. From here, we're going to bring a foot flat up outside of our hands, sink the [snorts] hips towards the floor for a good hip flexor stretch.

[00:04:37]Spend a few seconds here.

[00:04:39]As we stretch groin, glute, hip flexor. Now, after a few seconds here, we're going to extend back, straight leg, touch the toe, and return for three.

[00:04:50]Straight leg, touch the toe for two.

[00:04:52]Sit in the hip flexor again, straight leg, touch the toe for one.

[00:04:56]Back to this position, we're going to rotate for thoracic spine and shoulder for five. There's four.

[00:05:03]Three.

[00:05:05]Two.

[00:05:07]One.

[00:05:09]And let's switch sides. We're going to go through that sequence again on the other side. Foot is flat.

[00:05:13]Sink the hips towards the floor for hip flexor, groin, glute. Spend a few seconds here.

[00:05:19]Once we've gotten a little bit of a stretch there, let's move to that straight leg, touch the toe for three.

[00:05:24]Sit back.

[00:05:27]Two.

[00:05:28]Get back into the stretch.

[00:05:30]Then one.

[00:05:32]And then return, and just like the other side, we're going to do five thoracic rotations, including the shoulder, for five. Reach towards the ceiling, rotate the shoulders for four.

[00:05:41]Got three.

[00:05:44]Two.

[00:05:46]Rotate under one.

[00:05:48]Now, we're going to go to a hands and knees position and we're going to go into a bird dog. So, I'll turn sideways.

[00:05:54]We'll extend one leg and then opposite arm.

[00:05:59]Alternate one leg or other leg opposite arm. We're going to go for 10 repetitions.

[00:06:05]Here's four.

[00:06:07]Five.

[00:06:09]Six.

[00:06:10]Seven. Keeping core braced, back relatively flat.

[00:06:15]Here's nine.

[00:06:17]Here's 10. We're going to get a little bit more movement in the hips, so we'll go three hip circles forward on the right side.

[00:06:25]Tracing a big circle with the knee.

[00:06:27]Three hip circles back on the right right side. Now to the left.

[00:06:31]Forward for three on the left. Big circle.

[00:06:35]Backward for three on the left.

[00:06:38]Big circle.

[00:06:40]And relax from here.

[00:06:42]We're going to go into a push-up position and I'll turn sideways for a better view.

[00:06:46]We are going to push up.

[00:06:49]Then [snorts] gorilla squat for five.

[00:06:51]Push up.

[00:06:52]Gorilla squat for four.

[00:06:55]Three.

[00:06:58]Two.

[00:07:01]One.

[00:07:03]That finishes up us up there. From here, we're going to go and walk back into the bottom of a squat for a hold here. We'll hold for a few seconds in the squat.

[00:07:16]Then grab the heels or grab the ankles.

[00:07:21]Extend, straighten legs, sit the hips up. Sit Sit the hips down for five.

[00:07:27]Four.

[00:07:30]Three.

[00:07:32]Two.

[00:07:34]One.

[00:07:35]Keep your hands where they are and from here we'll rotate towards the ceiling for a little bit of a windmill for 10 reps. There's four.

[00:07:45]Five.

[00:07:46]Six.

[00:07:48]Seven.

[00:07:50]Eight.

[00:07:52]Nine.

[00:07:53]And 10.

[00:07:55]From here we'll stand up and we're going to finish with some bigger movements.

[00:07:59]First we're going to go for five overhead hinges or good mornings. Arms are overhead. Hips sit back, shoulders lean forward.

[00:08:09]There's four.

[00:08:11]Three.

[00:08:13]Two. Last one we're going to hold it.

[00:08:15]Cuz we're going to go into five snow angels.

[00:08:18]Three.

[00:08:20]Two.

[00:08:22]One. Five W to Y.

[00:08:27]For four.

[00:08:29]Three.

[00:08:30]Two. [snorts] I'm just showing you from different angles. One.

[00:08:34]And then relax from there and we will now go into five overhead squats. Arms overhead.

[00:08:42]Heels stay down, knees open up, sit between your heels for five.

[00:08:48]Three.

[00:08:50]Two.

[00:08:53]One.

[00:08:54]And last but not least, arms stay overhead.

[00:08:57]We're going to go for three reverse lunges with arms overhead on each side.

[00:09:05]You can hear heart rate and respiratory rate starting to climb, which is what we want for a warm-up.

[00:09:10]And that finishes it out. So again, approximately 5 minutes depending on how quickly you go through that. Sometimes it looks a little bit different as I do it each time. I might add a few different things. Might take away a few different things. But ultimately, we are after a full body active movement, active range of motion to open up tissues, to move joints, to get blood flowing, to feel better and perform better overall.