MARY

Preparation

Proper preparation is essential to maximize performance and minimize the risk of injury. Here’s a step-by-step guide to warming up for “Mary”:

General Warm-Up (10-15 minutes)

Start with a general warm-up to increase your heart rate and prepare your muscles:

• Light Cardio (5 minutes): Engage in activities such as rowing, jogging, or jumping rope to get your blood flowing and elevate your heart rate.
• Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion. Focus on the areas that will be heavily utilized, such as the shoulders, hips, and legs.
• Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, especially the shoulders, legs, and back, to help reduce muscle tension and improve flexibility.

Specific Warm-Up (10-15 minutes)

Once generally warmed up, focus on specific exercises that prepare the muscles and movements involved in “Mary”:

Handstand Push-Up Preparation

1. Shoulder Activation

   • Perform 2 sets of 10 Scapular Push-ups to activate your upper back muscles.
   • Follow with 2 sets of 10 Wall Walks or Pike Push-ups to engage your shoulders and core.

2. Progressions

   • Practice 2-3 sets of modified Handstand Push-ups or Shoulder Taps if you’re working up to full handstand push-ups. These exercises build the necessary strength and balance.

Pistol Preparation

1. Mobility Drills

   • Spend 2-3 minutes on Ankle and Hip Mobility exercises, such as deep squats and ankle stretches, to help achieve the proper squat depth and maintain balance during pistols.
   • Perform 2-3 sets of Cossack Squats to improve hip flexibility and leg strength.

2. Skill Drills

   • Practice 2-3 sets of Assisted Pistols using a band or holding onto a stable surface to work on balance and control.
   • Follow with 2-3 sets of Single-Leg Box Squats to build strength and confidence in the movement.

Pull-Up Preparation

1. Upper Body Activation

   • Perform 2 sets of 10 Scapular Pull-ups to activate your upper back muscles.
   • Follow with 2 sets of 10 Hollow Holds to engage your core.

2. Progressions

   • Practice 2-3 sets of Banded Pull-ups or Jumping Pull-ups if you’re still working on achieving full pull-ups. These exercises help build the necessary pulling strength and technique.
   • Do 2-3 sets of Kipping Pull-up Drills to work on the rhythm and coordination required for efficient pull-ups.

Final Warm-Up Set

Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:

1. Handstand Push-Up Rehearsal

   • Perform 1-2 Handstand Push-ups or a scaled variation to ensure you’re comfortable with the movement and ready for the workout.

2. Pistol Rehearsal

   • Do 1-2 sets of 3-5 Pistols on each leg to ensure your technique is solid and you’re prepared for the workout.

3. Pull-Up Rehearsal

   • Perform 1-2 sets of 5-10 Pull-ups to ensure you’re comfortable with the movement and ready for the workout.