Day 29: Full Body Prep #1

Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:


Welcome to Day 29 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on full body prep that you can use for any general warm up.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Day 29 - Full Body Prep #1

Today is day 28 of the challenge and we will be focusing on a general full body prep.


  • Lateral Lunge; 10 reps
  • Primal Pull Through with a Push Up; 5-10 reps
  • Triplanar Hip Extension; 30 reps / side
  • Crab Walk Rock; 20 reps

Lateral Lunge

If you are not comfortable using weight, please use a dowel as seen in day 1.

During the lateral lunge with weight, you should maintain the same spinal positioning as you did in day one. Said another way, if I held a dowel up to your back, there should be 3 points of contact. If you are unable to achieve this, regress back to using the dowel as seen in day 1.

Hold the kettlebell by the horns and keep it close to your chest. Think about pulling the kettlebell handles apart to improve your thoracic spine extension.

Primal Pull Through

Begin by getting in to the top of a push up position. Push your butt up toward the ceiling and pull your chest down toward the ground. Avoid trying to pull your neck through as far as you can so you can allow for upper thoracic extension. Perform a push up to begin each rep.

Triplanar Hip Extension

There are three directions in the triplanar hip extension stretch.

1. Forward and backward
2. Side bending
3. Rotating

By doing all three of these movements, we are improving hip extension in all the physiological ranges of motion available, rather than just in 1, which is the classic hip exor or Samson stretch.

Crab Walk Rock

In the crab walk rock, get your hips as high as possible. If you let your hips sag, you get less shoulder extension, which is what we are after. Your fingers can point straight out or up toward your head. We don’t like the finngers pointed toward your feet in this application. Instead of walking forward and backward, keep your hands and feet planted on the ground and shift your weight forward and backward.

What we want from this ring row is thoracic spine (upper back) extension and activation of the musculature in the upper back. This will help to prevent the upper back from rounding in the back squat.

An upper back rounding in a squat can be a mobility issue, a stability issue, or a strength issue. The ring row as used here can help with all of those.

What’s Next

Head over to Day 30.

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