jeff nippard program pdf Warm Up and Mobility Science Explained (7 Studies)

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Here is the full warm up as featured in the video:

STAGE 1: GENERAL WARM UP (Cardio)

‣ 10-15 mins
‣ 2 mins low intensity, 30 secs moderate intensity, repeat

STAGE 2 – GENERAL WARM UP (Dynamic Stretches & Foam Rolling)

Lower Body:
‣ 15 step throughs
‣ 15 lying side leg swings
‣ 15 quadruped kickbacks/hip circles
‣ 15 leg swings (front-to-back and side-to-side)
‣ 30 reps bodyweight walking lunges (not shown)

Upper Body:

‣ 15 arm swings
‣ 15 arm circles
‣ 8+8+8 YTW’s
‣ 15 cable external rotations
‣ 15 banded pull aparts (not shown)
‣ Foam Rolling (20-30 sec per muscle)

STAGE 3 – SPECIFIC WARM UP (Progressive Loading)

Example (Good for heavy compound lifts)

‣ Barx10
‣ 30%x5
‣ 50%x4
‣ 60%x3
‣ 70%x2
‣ 75%x1-2
‣ Begin working sets to Lupe Fiasco

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STUDIES REFERENCED

‣ https://www.ncbi.nlm.nih.gov/pubmed/2...
‣ https://www.ncbi.nlm.nih.gov/pubmed/1...
‣ https://www.ncbi.nlm.nih.gov/pubmed/3...
‣ https://www.ncbi.nlm.nih.gov/pubmed/2...
‣ https://www.ncbi.nlm.nih.gov/pubmed/2...
‣ https://www.ncbi.nlm.nih.gov/pubmed/1...
‣ https://www.ncbi.nlm.nih.gov/pubmed/2...

Some resources that were helpful when making the video:
‣ https://www.youtube.com/watch?v=h1PsQ...
‣ https://www.facebook.com/TheStrengthG...
‣ https://www.strengthandconditioningre...

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IN THIS VIDEO ▹

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‣ www.PEScience.com
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jeff nippard program pdf Warm Up and Mobility Science Explained (7 Studies)
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