Warm Up

While I strongly recommend you simulate your days programming in your warm up (push ups, dive bombers and pul ups on pushing days etc.), I always have all clients go through a general full body dynamic warm up before geting started.

I highly suggest investing in a foam roller, and some form of light bar (PVC pipe works perfectly).

Perform 30+ seconds around each of the areas on the foam roller.  Performa 8-12 reps of each exercise in the mobility and activation warm ups.

Foam Roll
Achilies
Calves
Hamstrings
IT band
Quads
Glutes
Hips
Lumbar spine (low back)
Thoracic spine (middle to upper back)
Scaps (shoulder blades)
Traps
Lats
Chest

Mobility Warm Up
Good mornings
Lunge/chest to floor/rotate
Lunge and reach
Leg swings front/back
Leg swings side/side
Truck twists
Arm hugs
Arm Circles

Activation
Dislocates
Overhead squats
Hip thrusts
Sit ups
Supermans
Push ups
Pull ups
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