Standing 7-Step Prep Warmup for Bartenders No Equipment

Circuit x 2

The main focus of this warm up is spinal decompression + overall spinal health, shoulders, and hips. Standing with no special equipment so that it can be done at work before your shift, or at home before leaving for work. Complete this circuit 2x if time is available. These skills can be used for recovery on days off to reduce inflammation from muscle fatigue.

Rub and Scrub Sternum/Clavicle
time 20 sec each body part
Set Time
1 20 sec each body part h:m:s
2 20 sec each body part h:m:s

Use hands if no rollers are available. Objectives: To get fluid moving and generate heat. Rub and scrub drills promote fluid dynamics + prime fascia and other connective tissue for maximum performance.

Rub and Scrub Rib and Cage
time 20 sec each body part
Set Time
1 20 sec each body part h:m:s
2 20 sec each body part h:m:s

Use hands if no rollers are available. Objectives: To get fluid moving and generate heat.

Rub and Scrub Pelvis
reps 20 sec each body part
Set Reps
1 20 sec each body part
2 20 sec each body part

Use hands if no rollers are available. Objectives: To get fluid moving and generate heat.

ULT
Prisoner Runner’s Hinge
reps 6
Set Reps
1 6
2 6

Small Motor Unit Recruitment (SMUR) focuses on coordinating muscles surrounding joints.

ULT
Anterior Posterior Reaches
reps 10 each side
Set Reps
1 10 each side
2 10 each side

Mobility drill to promote optimal spacing between joints, particularly the vertebrae.

LAR UMT
Split Squat with T-Spine External Internal Rotation
reps 10 each side
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Reps
1 10 each side
2 10 each side

Whole body Mobility drill to decompress the spine and create space in the shoulder, hip, knee, and ankle joints.

UMT
Type 1 Spinal Motion Forced Exhalation
reps 6 each side
Set Reps
1 6 each side
2 6 each side

Small Motor Unit Recruitment (SMUR) focuses on coordinating muscles surrounding joints. Multi-planar approach.

UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release
reps 10 each side
Set Reps
1 10 each side
2 10 each side

Excitation drill for optimal muscular coordination. Turning the muscles on and off quickly is the goal.

UMT
Eye Tracking Lateral Lunge
reps 10 both sides
Set Reps
1 10 both sides
2 10 both sides

Stimulation: Priming the oculomotor + vestibular system. Body clapping can be added to this drill for heightened proprioreception.