Use This 1 Dynamic Move for a Full-Body Warmup

by Gymnasticbodies

Reach for extraordinary flexibility with the GymnasticBodies Stretch Series.

Have you been searching for a multi–purpose, all-encompassing mobility drill you can easily add to your existing weekly routine? What if we told you that there was an exercise you could easily execute anywhere that will stretch and warm the tendons, muscles, and ligaments in your shoulders, upper back, and back of your legs? If you’re hungry for new tips to make the most out of the workout time you have, we have another **perfect **drill for you! This drill targets three important areas of your body that likely experience discomfort, tightness or noticeable fatigue on the daily: your shoulders, upper back, and legs.

The Cherry Picker is a must if you’re feeling the not-so-desirable effects of daily life, soreness from your lifting routine, or a general lack of mobility in your everyday grind. This stretch works to warm and mobilize your hamstrings, shoulders, thoracic spine, and – of course – can be done without any equipment and is perfect for athletes and everyday adults alike. Whether you are a Desk-jockey, Weekend-Warrior, X-Fitter, Powerlifter, or even … a self-titled Strongman, you’ll notice positive effects of adding the Cherry Picker into your mobility routine.

The seldom seen Cherry Picker Stretch works to warm-up 3 crucial areas of your body and bulletproof your joints from the wear and tear of daily life. Learn more and start your journey with the GB Stretch Courses!

**SET-UP & EXECUTION **

The Cherry Picker will allow you to dynamically stretch and prepare the hamstrings and thoracic spine in one movement. Simple enough, right? Not so fast! For most adults, this fluid movement can be challenging at first; we’ll help you set it up:

Start in a standing straddle position, in a width that is comfortable for you to maintain with your feet pointing straight forward. Keeping your knees as straight as possible, “bounce” between your legs twice like you’re trying to **pick cherries **through your legs behind you. Then, whip your body forward like you are about to throw those cherries forward: (Remember to keep your back flat and parallel to the ground – don’t come up too high).

The first part of the movement stretches the legs and shoulders, while the second part of the movement warms up the thoracic spine. You might say this fully loaded drill is a win-win.

So, now that you understand the importance of (and how to execute) this brilliant dynamic movement to hit those crucial areas of the body needed to maximize your workout, when do you do it? The answer is pretty simple and intuitive, as the best answers usually are: before your workout as part of your warm-up routine is the perfect place to easily work in the Cherry Picker.

As with all things – in training and in life – consistency matters more than the length of time you spend or reps you do of a movement. Rather, do it every day or every second day for anywhere from 20-100 reps, and use it maybe once a month for a 100-rep blaster. In old Russian warm-up methodology, the athletes would do one rep of the movement per year of age, so a 71-year-old beast would eventually work his way up to doing 71 reps of Cherry Pickers for that portion of his warm-up. If you’re younger than 71, we’re pretty sure you can work up to doing more than your age. You will thank yourself, and your body will thank you and reward you in a matter of weeks with added mobility.

KEEP IN MIND

Remember that as in all things, in order to see long-term results from this exercise, you must be consistent, do it before every workout session, and incorporate it regularly into your daily warm-ups. You’ll notice slight hamstring soreness but big benefits including bigger personal records with less injury, as well as a more enjoyable, limbered daily life.

Perform the Cherry Picker before every workout for a month and we guarantee you’ll notice the difference. If you enjoyed learning this new mobility drill, and notice the benefits of a full body dynamic warm-up, be sure to check out more exercises in the GymnasticBodies Fundamentals and Stretch Series, or sign up for aGB Worldwide Seminar to receive proper training and guidance toward consistency and big gains in your fitness journey.

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