Complete 2 rounds of this warmup circuit. The pigeon stretch opens your hips and glutes while improving mobility in your upper back, and the scapular pushup strengthens and stretches the muscles surrounding your shoulder blades.
1) Pigeon Stretch with Rotation
Start on all fours. Place your left leg on the floor, knee near your left wrist, foot near your right hip, right leg straight. Slide your left arm down and to your right. Swing back, then up and left. Hold. That’s 1 rep; do 6. Switch sides. Repeat.
2) Scapular Pushup
Assume a pushup position. Without bending your elbows, squeeze your shoulder blades together tightly. This will lower your torso to the ground slightly. Separate your shoulder blades, lifting your torso. That’s 1 rep; do 12.