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July 4, 2012
HOW to Warm-Up Part I
At Sparta, we focus most of our mobility efforts on three main areas.
  • Ankle
  • Hip
  • Thoracic Spine
The pigeon push up is one of the movements that we use to address hip mobility.  The hip is tricky because movement occurs in so many different planes.  The pigeon push up addresses the external rotation component of hip mobility which is often one of the primary limiting factors for our athletes. We use this movement as a part of a Mobility Complex that serves as a great warm-up.  Athletes can also use it as a recovery tool in association with their soft tissue work on off days or after games. Try out the Pigeon Push Up, and stay tuned for more on the other movements in our Mobility Complex (See Sparta Point).
July 4, 2012
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3 thoughts on “HOW to Warm-Up Part I”

  1. Hi -I can’t say enough about how this blog has changed my thinking and approach to training. At 44 I finally feel like I’m doing more things correctly than ever before. My question on this point is that it seems to lean more towards a static stretch than a dynamic movement. Wouldn’t a lateral lunge be a preferred warm up? Thanks, Steve

    1. Thanks Steve. We hold each position for only 2-3 seconds, so we are working between sides and going into deep ranges of motion for repetitions.

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