Warm-Up Exercises

Two exercises I regularly use are the upper thoracic opener on a foam roller and the ankle rock to hamstring stretch.

Both are simple, require minimal equipment, and help prepare your body for better movement positions before training.

1. Upper Thoracic Opener on Foam Roller

Purpose: Improve upper-back extension and prepare for overhead movements, squats, and Olympic lifts.

How to perform:

1. Place a foam roller across your upper back.
2. Hold a band shoulder-width apart with your arms straight above your chest.
3. Keep your butt on the floor with your feet together in a butterfly position.
4. Bring the band toward your knees, then reach your arms overhead and behind your head.
5. Return to the starting position and repeat.

Prescription: 8–10 controlled repetitions.

Coaching cue: Focus on movement through your upper back without excessive lower-back extension.

2. Ankle Rock to Hamstring Stretch

Purpose: Improve ankle dorsiflexion and hamstring mobility.

How to perform:

1. Start in a half-kneeling position with one foot forward.
2. Gently drive your front knee forward over your toes.
3. Shift your hips backward, straightening your front knee to stretch the hamstring.
4. Return to the ankle-rock position.
5. Repeat before switching legs.

Prescription: 8–10 repetitions per side.

Coaching cue: Move through a comfortable range of motion without forcing the stretch.

Why These Two Exercises?

The upper back, ankles, and hamstrings all play a role in establishing and maintaining good positions during training.

The goal isn’t to force more flexibility. It’s to improve your ability to move through useful ranges of motion before adding load.

Train What Carries Over.

Bluegrass Barbell

Move Better. Lift Better.