RokasMove Daily Morning (WarmUp) Routine

Since I was a kid I was exposed to many different training methodologies, but I always got bored after I became mediocre. I didn’t have need to grind to become a specialist. I always loved learning new things and playing with them. It was always about having fun. When I reach a level that I’m good at it, start winning more then losing, it starts getting boring. At that time grinding begins and that’s no fun. Because I was getting bored with any type of practice, I started improvising with basics, trying to combine them, create transitions. That was the time when my understanding about movement flipped. That was the time when I woke up! I seek new, undiscovered paths. I am constantly searching for challenges and practices that I can learn new moves. I explore with movement everyday. I move because I can and I love constant dance with the gravity.

If somebody asks what do I do, it’s hard to reply, because saying “I move” for a living sounds silly. I train people. I coach movement. I instruct how to surf. I travel to learn and explore. I move! I am Rokas Move!

My name is Rokas and I'm movement & surf coach. I have been researching movement since I was kid, because I was exposed to many different training methodologies. When I was getting good in some practice I always wanted to learn something new and my parents always arranged it. When I grew up, I started deepening my knowledge by studying and attending seminars. Further I started traveling and meeting coaches around the world, working out with them and learn everything I could. In this course I packed my morning routine that wakes up joints and muscles. This is supplement for your body. You can do it as warm up or like morning routine as I do. Without further do, I invite you to your new path to physical freedom! Enjoy workouts and start slowly, no need to hate taking care of your body. Continued education available at my website: rokasmove dot com. Check me out on Instagram @RokasMove for free 7 day movement series.

Neck joints - rotation in circles / side 2 side / front 2 front

Put your thong on the roof of the mouth and start with bringing your chin as low as you can and rotate your head in biggest amplitude you can. Do both sides for 7 circles or more. 

Now put your hands on your shoulders to isolate your upper body and start moving your head from side to side. Do 7 reps or more for each side and after that start rotating head in circles keeping neck straight and head high.

Wrists - rotation tension 

Extend arms in front of yourself and start bending your fingers \ one by one with as much tension as you can \ while bringing your arms close to your body. While keeping all that tension in your fingers rotate your arms and spread your fingers while pushing your arms away from your body. Repeat 7 times or more.

Shoulders 1 - behind the back hand change 

Bring one palm to the back of your head facing in and other one to your lower back facing out. Switch hands while pushing away from the body. Do 14 switches or more.

Shoulders 2 - rotation in opposite directions

Bring your arms to shoulder height and start lifting one hand up while other lowering down. Rotate both in opposite directions. Do 7 circles or more each way 

Scapula - scapula rotations 

Bring your arms to shoulder height and isolate all your body. Start with lifting your shoulders as much as you can and rotate them in the biggest amplitude you can. Do it 7 times or more one way.

Upper body rotations

Isolate your upper body by placing your arms on your shoulders. Crunch your abs and with all that tension rotate in circles. Do it 7 circles or more each way.

Good morning tucks

Lock you knees and isolate your upper body with bringing hands on shoulders. Bend forward as much as you can. Now tighten your butt and curve your back while allowing only your hips to be moved. Do it 14 times or more.

Jefferson curls

Tuck your chin and relax your head and arms. Slowly vertebra by vertebra move your upper body down as much as you can while keeping knees locked and reach beyond your toes. Then slowly move up while keeping your butt tightened. Head goes up last. Do it 7 times or more.

Ankles - slow control rotation

Stand shoulder wide. With control, push your knees away and rotate in circles. Do it 7 circles or more each way.

Hips - squat clinic 

Squat low and relax. Now put your elbows to the knees and press palm to palm. Lift your hands while pushing knees aways from each other. Do it 7 times or more and then hold your hands up while trying to get your knees away.

Take your left ankle with right hand. Reach the ground with left elbow and initiate rotation to open your chest facing left side. Reach the sky while pushing your right knee away. Do it 7 times or more per side before holding for 10 seconds up.

Put one knuckle on top of other in front of yourself. Reach your hands with your forehead and after that, straighten your back by lift upper body up. Do it 7 times or more and then hold low for 10 seconds. 

A word about squat mobility: If you can’t get deep, that’s fine, just do your best. But, make sure you work on your ankle and hip mobility consistently to help you get there.

Sabilization - quadruped stabilization routine

Get down on all fours. 

Lift your knees few inches from the ground on your toes and hold for 10 sec. Then hold each limb raised one by one for 10 sec. Start with lifting left arm, then right, then left leg and then right leg. Later raise two limbs at a time. Right arm and left leg. Left arm and right leg. Right arm and right leg. Left arm and left leg. Hold on your fours for last 10 sec. Rest.

Hang

This is your cat stretch. Find a place where you can hang from – and simply go for it! Just relax all your muscles and hold it as much as you can. Do it whenever you fell like it.

Burpees

Begin by standing in shoulder wide position. Drop into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Do a push up. Immediately return your feet in to the squat position. Stand up from the squat position and jump up. 

Walkouts + Push ups

Stand shoulder wide while keeping your knees locked. Bend and reach the ground. Start walking forward until you reach active plank position (keep all your body contracted) and do a push up. Try to keep forearms vertical and touch ground with your chest. Push back and raise your body by walking backwards while maintaining your legs straight. Repeat 10 reps or more.

This is full routine where I'm doing everything on my pace. It is Optional for you to do it together with me. If you remember exercise line up, I recommend to do it on your own pace.

Continue your training and learn new moves by following @RokasMove (IG/FB/YT)