Justin Iannacone’s Warm Up

Horizontal Loading
ULT
Dynamic Box Toe Taps [DF]
time 30-60 sec
Tempo fast
Set Time Tempo
1 30-60 sec h:m:s Fast
ULT
Butt Kickers [DF]
time 30-60 sec
Set Time
1 30-60 sec h:m:s
UMT
Downward Dog into Pigeon Pose
reps 10 each side
Tempo controlled
Move through this with control. Breath into the pigeon pose--your muscles will tense and fight it at first. Sink into it.
Set Reps Tempo
1 10 each side Controlled
2 10 each side Controlled
LMT
Half Kneeling Hip Flexor Stretch with Monster Band for Traction [DF]
time 1 min
Set Time
1 1 min h:m:s

perform on each side

ULT
Arm Circles
reps 20
Tempo controlled
- Dynamic stretch, mobilizing and activating rotator cuff muscles and shoulder joint.
Set Reps Tempo
1 20 Controlled

forward & backwards

ULT
Shoulder Dislocates
reps 20
Set Reps
1 20
LMT
SB IYTs Shoulder Raises [DF]
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Banded Pull Aparts
reps 30
load light
Tempo controlled
-Keep shoulders down in a neutral position from elevating upward
Set Reps Load Tempo
1 30 Light Controlled

above, below, and at chest level (10 each)

UMT
Deadbug [DF]
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
ULT
Forearm Plank
time 1-2 min
Set Time
1 1-2 min h:m:s
2 1-2 min h:m:s

elbow pulling down towards your feet

core tucked (imagine you are bring your belt buckle to your chin)

ULT
Dead Hang – Pull Up Bar
time 20-30 sec
Set Time
1 20-30 sec h:m:s
2 20-30 sec h:m:s

second set: hand with one arm (total time of 60 sec)