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in Video No. 14 you are going to learn a very simple, yet effictive “Warm-Up Exercise”. It’s easy to do and I will show you a few different variations in the video (from Beginners to Intermediate Level).
The “Roll-Down with a Push-Up” combines back / spine mobilization and looseing with a upper-body warm-up (shoulders, chest and arms) plus adds a stretch for your hamstrings and calves (back of your legs) as well.

You don’t even need a mat, just a bit of space.

This exercise can simply be added to other warm-up exercises like neck, back, shoulder and spine mobillization moves, a bit of foam-rollering, some dynamic stretching etc..

Always do a 8-10 mintue warm-up routine, as this prepares the body for your main workout and aim to make the warm-up exercises specific to the exercises you plan to do.

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Enjoy, let me know how you get on and send me an e-mail with questions you have in relation to this exercise.
Martin