Bulletproof Back: Warm Up Routines For Specific Body Types | Dylan Conrad Fitness | Personal Trainer in West Los Angeles

I first experienced low back pain when I was a Freshman in high school. I remember after a day of doing cleans with the football team, I couldn’t bend over to tie my shoe without excruciating pain. What I thought was a concern only for people with gray hair, was now a true priority in my life as an adolescent. The healing process was slow, physical therapist visits didn’t really seem to be doing anything, and the frustration just mounted. I couldn’t play football for a full month! I knew there must be a quicker and more efficient way to fix this.

13 years later, it hit me. Don’t get injured in the first place.

Bulletproof. Your. Back.

Things you should know about low back pain:

  • 60-75% of people with low back pain will have recurring low back pain
  • Acute low back pain is NOT short-term
  • Manipulations to the spine only will alleviate the symptoms TEMPORARILY
  • Corrective strategies and soft tissue work are necessary to get the body out of dysfunctional postures and movement patterns that are influencing the low back pain
  • You can and should exercise after acute back pain subsides
  • Low back pain is most likely influenced from poor postural habits
  • It’s not just a weak core issue and it’s not just a tightness or weakness issue


  • You have severe pain below the knee
  • Developed low back pain following an accident
  • Have developed bladder problems
  • History of cancer or tumor
  • Fever, high temperature, or started sweated as a result of the low back pain

What type of back do you have?

Flat Back AKA No Ass Syndrome


Military Back AKA Great Tush Syndrome


Kypotic Back AKA Quasi-Moto Syndrome


Sway Back Back AKA Duck Butt Syndrome



If we can stabilize and mobilize the joints as they were created to do, we can adapt this model to our warm ups. What is each joint supposed to do? See the figure below to understand the joint by joint theory and which joints should be stable, mobile, or both.

Cervical spine (neck) – mobile

shoulders – mobile

shoulder girdle (shoulder blades) – stable

thoracic spine (mid back) – mobile

lumbar spine (low back) – stable

Hips – mobile

Knees – stable

ankle – mobile

foot – stable

Warm Ups For each type

All warms up should start with foam rolling and lacrosse ball. Spend at least 30s per side per muscle structure. Remember the slower the better.

Self Myofascial Release – Foam Roller

Quads, IT Band, Calves, Back (mid to upper), Lats

Self Myoscial Release – Lacrosse Ball

Feet, Glutes, Rhomboids (mid back), Rotator Cuff, Lats

Quasi-Moto Syndrome

Wall Chin Tucks

“Y”s Prone Elevated

Mini Band Clamshells

Pec Wall Slides in Door Frame

Prone Cobras

Vele Weight Shifts (forward/backwards)

Toes Elevated Toe Touches

Duck Butt Syndrome

Supine 90/90 Chin Tuck and Lift

Hand and Feet Walkouts

Medicine Ball ABCs (Side and Front)

Seated Wall Angels

Superband Lat Stretch

Rear Foot Elevated Hip Mobs (foot on box)

Mini Band 1/2 Glute Bridge Iso Holds

Toes Elevated Toe Touches

Great Tush Syndrome

Wall Bugs (progress to vertical foam roll)

Active Straight leg Raise with Band (Progress to no band)

DNS Breathing on Stability Ball

Bear Alternates

Rear Foot Elevated Hip Mobs (self)

Toes Elevated Toe Touches

Hip Hinge

No Ass Syndrome

Supine Psoas March

Quadruped Chin Tucks

DNS Breathing on Stability Ball

Cat Camels

Mini Band Fire Hydrant Iso Holds

Feet Walkouts

Backwards Climb to Wall

Standing Banded Hip Flexion

Active Straight leg Raise with Band (progress to no band)


  • How often?

◦                     Perform these warm ups before any physical activity. After you have done this before your workouts for about 2 weeks, progress to every day (in the morning on non-training days).

  • How long should this routine take?

◦                     The routine will take about 15 minutes the first time you do it, but once you get comfortable with the movements and the transitions between exercises are shorter, it should take about 8 minutes.

  • What if symptoms get worse?

◦                     Seek immediate medical attention if not being done simultaneously with the warm up program. Discontinue the warm up and physical activity immediately

  • What exercises should I implement in my training routine for these?

◦                     Gaining a solid “hip hinge” and squat pattern is what will keep your hips strong and your body injury free long term. Seek out a professional to help you with your technique on various lifts such as deadlifts, squats, chins ups, lunges, presses, and overhead presses.

  • How does my diet effect low back pain?

◦                     Chronic inflammation is what is keeping the low back in continuous pain, so eating an anti-inflammatory diet will be extremely important. A 3:1 omega-3 to omega-6 ratio will help keep the inflammation down, so make sure to eat good fats. Supplementing with omega-3 rich krill oil is something you’ll want to put in your arsenal.

  • Should I be seeing a manual therapist in conjunction with this?

◦                     Yes. I believe the more people you have surrounding your body and working together on your specific structure, imbalances, etc will be the difference between you getting better and you staying better.


Dylan Conrad Fitness strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Dylan Conrad Fitness is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Dylan Conrad Fitness from any and all claims or causes of action, known or unknown, arising out of Dylan Conrad Fitness’ negligence.

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