Stay Ready Warm Up / Prehab Program
J Fraank
Weightlifting, MobilityI’ve dealt with my fair share of injuries, aches, pains, and annoyances and it’s always felt very overwhelming to look at all the different exercises that I should be doing to keep these annoyances from developing into something more serious.
That’s where this program comes into play.
I’ve developed this program with the help of various PTs I’ve worked with over the years and it's meant for both beginner and seasoned athletes who want to stay in the game and avoid the nagging injuries that training can bring on.
This is exactly what I find most accessible and what is easily integrated into my training.
**This is exactly what works for me. **
Each warm-up consists of a “mobility flow” followed by more focused, “traditional” PT exercises.
You’ll go through the flow 1-2x and then complete the prescribed movements before moving on to your training.
**This is how I start every training session. **
This program does not include any barbell-specific warmups for the snatch, clean and jerk, or squat and is an “add-on” to your current programming, and takes roughly 20-30 minutes.
**If you're wanting to take care of your body and STAY READY, you're in the right place. **
Prep
A
Flow 1
Press Ups Lizard Hip Circles T-spine Opener in Lizard Lizard ½ Front Split Switches Cat/Cow Childs Pose Flow Thread the Needle Open Books Flows can either be completed: (1) as part of your warmup, or (2) earlier in the day, specifically if you train in the evening. (1) As part of your warmup: go through the flow one time, completing 6-12 reps of each movement based on how you feel. This should take roughly 5-6 minutes. (2) Earlier in the day: go through the flow two to three times, completing 6-12 reps of each movement based on how you feel. *Bonus* On rest days, flows are nice, low-impact ways to move your body. If you’re feeling particularly sore/stiff and would like a more active form of recovery, go through a few flows.
B1
90/90 Leans
1 x 10
B2
90/90 Lifts
1 x 10
C1
Thumbs to Wall
2 x 10
C2
Quadruped Row, External Rotation, Press
2 x 6
D1
½ Kneeling Bottom Up KB Press
2 x 8
D2
FFE Split Squat
2 x 6
Prep
A
Flow 2
Prisoner Kang Squat Deep Squat w/ OH Reach Squat w/ IR Knee Taps Kneeling Cat/Cow Side-Lying T-spine Openers Supine Lumbar Rocks Flows can either be completed: (1) as part of your warmup, or (2) earlier in the day, specifically if you train in the evening. (1) As part of your warmup: go through the flow one time, completing 6-12 reps of each movement based on how you feel. This should take roughly 5-6 minutes. (2) Earlier in the day: go through the flow two to three times, completing 6-12 reps of each movement based on how you feel. *Bonus* On rest days, flows are nice, low-impact ways to move your body. If you’re feeling particularly sore/stiff and would like a more active form of recovery, go through a few flows.
B1
FL GM
4 x 12
B2
Deadbug
4 x 12
C1
Glute Bridge w/ Alternating Abduction
2 x 8
C2
Standing Clamshells
2 x 12
D1
Barbell SL RDL
2 x 4
D2
Banded Overhead Press
2 x 10
Prep
A
Flow 3
Downdog Toe Taps Thread the Needle Open Books Cat/Cows Wrist Rocks Hip Sways Scorpions Press-ups Flows can either be completed: (1) as part of your warmup, or (2) earlier in the day, specifically if you train in the evening. (1) As part of your warmup: go through the flow one time, completing 6-12 reps of each movement based on how you feel. This should take roughly 5-6 minutes. (2) Earlier in the day: go through the flow two to three times, completing 6-12 reps of each movement based on how you feel. *Bonus* On rest days, flows are nice, low-impact ways to move your body. If you’re feeling particularly sore/stiff and would like a more active form of recovery, go through a few flows.
B
Lax Ball Foot
1 x 1:00
C1
Wrist Flexion
2 x 8
C2
Wrist Extension
2 x 8
D1
PVC Radial Deviation
2 x 15
D2
PVC Ulnar Deviation
2 x 15
E
PVC Pronation + Supination
2 x 10
F1
Banded Pull Aparts
2 x 10
F2
Oh Banded Pull Aparts
2 x 10
G
Banded Squats
2 x 10
Prep
A
Flow 4
90/90 Switches Standing forward fold pulses Cossack to Sit Groin Rockbacks Quadrupled Hip Ext + Hamstring Curl Cat/Cow Flows can either be completed: (1) as part of your warmup, or (2) earlier in the day, specifically if you train in the evening. (1) As part of your warmup: go through the flow one time, completing 6-12 reps of each movement based on how you feel. This should take roughly 5-6 minutes. (2) Earlier in the day: go through the flow two to three times, completing 6-12 reps of each movement based on how you feel. *Bonus* On rest days, flows are nice, low-impact ways to move your body. If you’re feeling particularly sore/stiff and would like a more active form of recovery, go through a few flows.
B1
Crossover Symmetry Row
3 x 8
B2
Crossover Symmetry Reverse Flyes
3 x 8
B3
Crossover Symmetry “W to Y”
3 x 8
C1
Double Banded Walks
2 x 12
C2
Banded Hip Thrusts
2 x 12
D1
Straight Leg Banded Kickback
2 x 15
D2
Standing Clamshells
2 x 15
Prep
A
Flow 5
Press Ups Scorpions w/ Pulses Downdog Toe Taps Frog Rocks, feet together then feet apart Frog w/ Lift Thread the Needle Open Books Flows can either be completed: (1) as part of your warmup, or (2) earlier in the day, specifically if you train in the evening. (1) As part of your warmup: go through the flow one time, completing 6-12 reps of each movement based on how you feel. This should take roughly 5-6 minutes. (2) Earlier in the day: go through the flow two to three times, completing 6-12 reps of each movement based on how you feel. *Bonus* On rest days, flows are nice, low-impact ways to move your body. If you’re feeling particularly sore/stiff and would like a more active form of recovery, go through a few flows.
B1
PVC Shoulder Lifts
2 x 10
B2
Supine PVC Lat Pullover
2 x 10
C1
Spanish Squat
3 x 8
C2
Band TKE
3 x 10
D1
Banded Lateral Step Downs
3 x 8
D2
Banded Hip Thrusts
3 x 8
Jes Franklin
So I’m Jes! I’m from Philadelphia (born and raised) and I’m an Olympic Weightlifter in the 71kg class. When I’m not at the gym I'm probably at the park with my perfect golden retriever, Finn, or binging some show on Netflix. I graduated with a degree in Psychology. For now, I spend most of my time working hard, lifting heavy, and loving life.
