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Warm-Up and Mobility Routine
Warm-Up and Mobility Routine
Introduction 2
Wrist exercises 3
Shoulder exercises 6
Incorporation 8
1
Introduction
Calisthenics is an extremely strenuous sport that
puts a lot of stress on your joints, tendons and
muscles. Hence why we need to warm-up properly
to prevent any serious injuries.
2
Wrist exercises
Interlocking wrist rotations 2x20
Difficulty
Easy
Difficulty
Medium
Lock out your arms and turn them bit by bit towards
the end of your rotational mobility. Start off slow then
you can increase the rotation as you go. Additionally,
you can add some circular motion as you reach your
maximum rotational mobility.
3
Pronated Wrist Pulses 10x
Difficulty
Medium
Difficulty
Hard
Lock out your arms in front of you but this time with
your palms facing up. Apply pressure on the back of
your hands and gently move forward and backward.
Gradually increase the angle between your arms and
palms. Additionally, open and close your hands in this
stretched position to increase your mobility in this
range. Experiment this stretch with different angles.
4
Pronated Wrist Push-Ups 10x
Difficulty
Hard
5
Shoulder Exercises
Banded External Rotation Pulls 10x
Difficulty
Medium
Difficulty
Medium
Difficulty
Medium
7
Incorporation
How To Incorporate The Exercises Into A Routine
The exercises we went through will not only train your
wrist or shoulders, but your forearms as well. These
exercises may also be performed after a workout as
static stretching to increase blood flow and muscle
recovery.