1

For Even Better Results, Check Out The Warrior Warm

Up Video Series. With Over 4 Hours Of Video Footage
The Warrior Warm Up Video Series Includes 14 Videos
Detailing Every Exercise Highlighted In The Warrior
Warm Up E-Book. Click The Link Below To Learn More.
http://www.thewarriorwarmup.com/

To Get Instant Access To the 14 Video Series Click Here

http://www.thewarriorwarmup.com/

The Warrior Warm Up Follow Along

By Tyler J. Bramlett
All Rights ReservedCopyright 2012, Tyler Bramlett
www.thewarriorwarmup.com
www.garagewarrior.com
No portion of this book may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or by any
information storage and retrieval system, without the express written permission of
the publisher.
Manufactured in the United States of America Published by:Tyler Bramlett.Santa
Cruz, California

Im sad to have to include a disclaimer but here it is.

DISCLAIMER STATEMENT: The Warrior Warm Up Program reflects the authors
experience and is provided for educational purposes and general reference. It is not
be a substitute for medical advice or counseling.
The reader assumes all risks from the use, non-use or misuse of the information in
this book. The Warrior Warm Up focuses on movement quality in a step-by-step
format.
Neither the author nor publisher assumes any responsibility for the use or misuse of
the information contained in this book. Please consult a Physician before beginning
any nutrition and exercise program.

TABLE OF CONTENTS
Introduction

Page 4

Level 1 Follow Along Sequence

Page 5

Level 2 Follow Along Sequence

Page 14

Level 3 Follow Along Sequence

Page 23

Level 4 Follow Along Sequence

Page 34

Level 5 Follow Along Sequence

Page 46

INTRODUCTION
Thank you so much for investing in The Warrior Warm Up. The Warrior Warm Up
Done-For-You Follow Along Workout manual was designed mainly as a picture
recourse for you to reference during as you follow the routine. The best way to use
this program is to follow the sequence listed for the level you are working on until
all exercises are mastered and all reps/time holds have been met.
Once you master a level simply move on to the next sequence and follow along to
that routine until you again master all exercises and all meet all reps/time hold
requirements. It bears repeating that the #1 thing you need as you work on these
routines is patience. In time your flexibility, your strength, your balance, your
mobility and your coordination will build to levels you never thought you could
achieve. So be patient, be consistent and be persistent and you will reap the
benefits! Lets get you started with Level 1.

LEVEL 1 FOLLOW ALONG

Practice Each Exercise In This EXACT Order Trying To Accomplish The Prescribed
Number Of Reps Or Time Holds Through A Full Range Of Motion. When This Level
Feels Reasonably Easy And Your Flexibility Meets The Requirements, Move On To
Level 2. See The Warrior Warm Up Manual For Details About Each Exercise.

EXERCISE 1 5 Standing Level 1 Breaths

EXERCISE #2 5 Front And Back Bends (Hands On Hips)

EXERCISE #3 5 Side To Side Bends (Hands On Hips)

EXERCISE #4 30 Seconds Lying Hamstring Stretch (With Towel)

* finish all leg stretches on one side then repeat on the other

EXERCISE #5 30 Seconds Lying Groin Stretch (With Towel)

* finish all leg stretches on one side then repeat on the other

EXERCISE #6 30 Seconds Glute And IT Band Stretch (With Towel)

8

* finish all leg stretches on one side then repeat on the other

EXERCISE #7 5 Rock Bottom Slow And Controlled Squats

EXERCISE #8 5 Cat Dogs

EXERCISE #9 5 Bird Dogs Right And Left

10

EXERCISE #10 60 Seconds Kneeling Plank Hold

EXERCISE #11 30 Seconds Stretch Wrists Right And Left

11

EXERCISE #12 60 Seconds Frog Stand Hold

EXERCISE #13 60 Seconds Headstand Hold (Against Wall)

12

EXERCISE #14 5 Shoulder Bridge Lifts Then Hold For 60 Seconds

EXERCISE #15 60 Seconds Shoulder Stretch

EXERCISE #16 3 Rolls One Direction, 3 The Other Direction

13

EXERCISE #17 10 Spine Rocks (Aim For Multidirectional)

EXERCISE #18 10 Lying Breaths

14

LEVEL 2 FOLLOW ALONG

Practice Each Exercise In This EXACT Order Trying To Accomplish The Prescribed
Number Of Reps Or Time Holds Through A Full Range Of Motion. When This Level
Feels Reasonably Easy And Your Flexibility Meets The Requirements, Move On To
Level 3. See The Warrior Warm Up Manual For Details About Each Exercise.
EXERCISE 1 5 Standing Level 2 Breaths

15

EXERCISE #2 5 Front And Back Bends (Hands On Head)

EXERCISE #3 5 Side To Side Bends

16

EXERCISE #4 30 Seconds Lying Hamstring Stretch (Must be Able To Hold

Toe) * finish all leg stretches on one side then repeat on the other

EXERCISE #5 30 Seconds Lying Groin Stretch (Must be Able To Hold Toe)

* finish all leg stretches on one side then repeat on the other

17

EXERCISE #6 30 Seconds Glute And IT Band Stretch (Must be Able To Hold

Toe) * finish all leg stretches on one side then repeat on the other

EXERCISE #7 5 Hip Opening Squats

18

EXERCISE #8 3 Downward Dogs, Drop Knees, Upward Dog Hold 10 Sec Each

EXERCISE #9 5 Peeing Dogs Right And Left

19

EXERCISE #10 30 Seconds Kneeling Side Plank Hold Right And Left

EXERCISE #11 30 Seconds Freestanding Headstand

20

EXERCISE #12 30 Seconds Handstand Hold Against Wall

EXERCISE #13 5 Wrestlers Bridge Lifts Then Hold For 60 Seconds

21

EXERCISE #14 60 Seconds Front Bridge Slowly Rocking Forward And

Backward On Head

EXERCISE #15 3 Over The Shoulder Rolls One Direction, 3 The Other
Direction

22

EXERCISE #16 10 Lying Breaths

23

LEVEL 3 FOLLOW ALONG

Practice Each Exercise In This EXACT Order Trying To Accomplish The Prescribed
Number Of Reps Or Time Holds Through A Full Range Of Motion. When This Level
Feels Reasonably Easy And Your Flexibility Meets The Requirements, Move On To
Level 4. See The Warrior Warm Up Manual For Details About Each Exercise.

EXERCISE 1 5 Standing Level 3 Breaths (Inhale 3 Count Exhale 3 Count)

24

EXERCISE #2 2 Front And Back Bends Hold 15 Seconds Each Stretched

Position (Hands On Head)

EXERCISE #3 5 Side To Side Bends Hold 15 Seconds Each Side Position

25

EXERCISE #4 15 Seconds Standing Front Thigh Hold

* finish all leg stretches on one side then repeat on the other

EXERCISE #5 15 Seconds Standing Side Thigh Hold

* finish all leg stretches on one side then repeat on the other

26

EXERCISE #6 15 Seconds Standing Quad Stretch Hold

* finish all leg stretches on one side then repeat on the other

EXERCISE #7 15 Seconds Standing Shin Hold

* finish all leg stretches on one side then repeat on the other

27

EXERCISE #8 5 High Side Lunges Right And Left

28

EXERCISE #9 5 Prakatchkas (Downward Dog To Upward Dog)

EXERCISE #10 60 Seconds Plank Hold

29

EXERCISE #11 30 Seconds Freestanding Handstand Hold

30

EXERCISE #12 60 Seconds Yoga Headstand Hold

EXERCISE #13 5 Handstand Pushups

* See Warrior Warm Up Manual For Progression

31

EXERCISE #14 5 Wrestlers Bridge Leg Lifts Right And Left

NOTE: Aim For Getting Air On Each Lift!

32

EXERCISE #15 60 Seconds Gymnastic Bridge Hold

EXERCISE #16 30 Seconds Front Bridge Neck Rocks Front To Back, 30

Seconds Front Bridge Neck Rocks Side To Side

33

EXERCISE #17 10 Front And Back Rolls

EXERCISE #17 10 Lying Breaths 3 Second Inhale 3 Second Exhale

34

LEVEL 4 FOLLOW ALONG

Practice Each Exercise In This EXACT Order Trying To Accomplish The Prescribed
Number Of Reps Or Time Holds Through A Full Range Of Motion. When This Level
Feels Reasonably Easy And Your Flexibility Meets The Requirements, Move On To
Level 5. See The Warrior Warm Up Manual For Details About Each Exercise

EXERCISE 1 5 Standing Level 4 Breaths Inhale For 6 Seconds Exhale For 6

Seconds

35

EXERCISE #2 5 Front And Back Bends (Hands Clasped Overhead)

EXERCISE #3 5 Side To Side Bends (Hands Clasped Overhead)

36

EXERCISE #4 15 Seconds Standing Front Foot Hold

* finish all leg stretches on one side then repeat on the other

EXERCISE #5 15 Seconds Standing Side Foot Hold

* finish all leg stretches on one side then repeat on the other

37

EXERCISE #6 15 Seconds Standing Front Quad Stretch With Front Bend Hold
* finish all leg stretches on one side then repeat on the other

EXERCISE #7 15 Seconds Standing Glute Stretch Foot Hold

* finish all leg stretches on one side then repeat on the other

38

EXERCISE # 8 5 Deep Side Lunges

EXERCISE #9 5 Inchworms

39

EXERCISE #10 5 Hindu Pushups

EXERCISE #11 30 Seconds Side Plank Hold Right And Left

40

EXERCISE #12 Frog Press To Handstand Then Hold 30 Seconds And Return

41

EXERCISE #13 Straddle Press To Headstand Then Hold 30 Seconds And

Return

42

EXERCISE #14 Forearm Stand Hold 30 Seconds

43

EXERCISE #15 5 Wrestlers Bridge Raised Kickovers Right And Left

*start high on a chair and work your way down using gradually smaller steps

EXERCISE #16 30 Second One Arm Gymnast Bridge Hold Right And Left

44

EXERCISE #17 3 Wrestlers Bridge Turns Right and Left

45

EXERCISE #18 5 Over The Shoulder Rolls Each Direction

EXERCISE #19 10 Lying Breaths Inhale For 6 Seconds Exhale For 6 Seconds

46

LEVEL 5 FOLLOW ALONG

Practice Each Exercise In This EXACT Order Trying To Accomplish The Prescribed
Number Of Reps Or Time Holds Through A Full Range Of Motion. When This Level
Feels Reasonably Easy, You Have Mastered The Warrior Warm Up. See The Warrior
Warm Up Manual For Details About Each Exercise
EXERCISE 1 10 Standing Level 5 Breaths Inhale For 6 Seconds Exhale For 6
Seconds

47

EXERCISE #2 2 Front And Back Bends Hold For 15 Seconds At Each Stretched
Position (Hands Clasped Overhead)

EXERCISE #3 5 Side To Side Bends Hold For 15 Seconds At Each Position

(Hands Clasped Overhead)

48

EXERCISE #4 15 Seconds Standing Front Leg Balance Hold

* finish all leg stretches on one side then repeat on the other

EXERCISE #5 15 Seconds Standing Side Leg Balance Hold

* finish all leg stretches on one side then repeat on the other

49

EXERCISE #6 15 Seconds Standing Front Quad Stretch With Maximum Front

Bend Hold * finish all leg stretches on one side then repeat on the other

EXERCISE #7 15 Seconds Standing Glute Stretch Foot On Head Hold

* finish all leg stretches on one side then repeat on the other

50

EXERCISE # 8 3 Split Switches

EXERCISE #9 5 Dive Bomber Pushups

51

EXERCISE #10 30 Second Gladiator Hold Right And Left

EXERCISE #11 15 Seconds Contralateral Hover Plank Hold Right And Left

52

EXERCISE #12 Straddle Press To Handstand Then Hold 30 Seconds And

Return

53

EXERCISE #13 Straddle Press To Yoga Headstand Then Hold 30 Seconds And
Return

54

EXERCISE #14 Move From Headstand To Forearm Stand And Hold 30

Seconds

55

EXERCISE #15 5 Wrestlers Bridge Kickovers Right And Left

56

EXERCISE #16 5 Wrestlers Bridge Circles Right And Left

57

EXERCISE #17 5 Gymnastic Bridge Turns Right and Left

58

EXERCISE #18 5 Around The Head Rolls Each Direction

59

EXERCISE #19 5 Standing Shoulder Rolls Right And Left

EXERCISE #20 10 Lying Breaths Inhale For 6 Seconds Exhale For 6 Seconds

CONGRATULATIONS, YOU HAVE MASTERED

THE WARRIOR WARM UP!!
60

For Even Better Results, Check Out The Warrior Warm

Up Video Series. With Over 4 Hours Of Video Footage
The Warrior Warm Up Video Series Includes 14 Videos
Detailing Every Exercise Highlighted In The Warrior
Warm Up E-Book. Click The Link Below To Learn More.
http://www.thewarriorwarmup.com/

To Get Instant Access To the 14 Video Series Click Here

http://www.thewarriorwarmup.com/

61