Neptune Warm-up

Prior to every workout, the following should be done at a minimum in order to warm up and stretch:

Beginning at South Hall:
5 Pull Ups (strong grip)
Run East to the bike path
10 Push Ups
Run NorthWest to the front of South Hall
15 Sit Ups (feet together and open hips)
Run West to Park and head back to South Hall
In the dorm parking lot do 10 hip switches (chase the rabbit)
Return to South Hall
5 Pull Ups (weak grip)

Using the PVC Pipe:
12 Shoulder pass throughs (widen grip each time)
10 Trunk twists
12 Seconds samson stretch each leg forward
10 Stiff legged deadlifts
5 Overhead squats
5 Front Squats
5 Back Squats

Drop PVC pipe:
Forearm stretches
Butterfly stretch (hold 15 seconds and repeat)

Again, this is just a minimum. Also, ensure that you stretch at least 3x’s daily and properly hydrate!