Warm-Up Routine SPECIFICALLY for VR (feat. @thevrcoach)

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noblesquashy

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Published on June 11, 2025 2:30:41 PM ● Video Link: https://www.youtube.com/watch?v=xjLIS_Bxm7o

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Working out and playing competitive games in VR will only continue to grow, which means the injuries from VR will only continue to grow. Prepare your body for better, and longer, gaming sessions with this stretching and warm-up routine specifically built for VR gameplay and workouts.

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Timestamps:
00:00 Intro
00:56 Start Warm-Up Routine
03:30 Cat
03:43 Continue Warm-Up
05:30 Strength Traihttps://www.iconsdb.com/red-icons/lightning-bolt-icon.htmllig...
This icon is provided by Coskun Deniz as CC0 1.0 Universal (CC0 1.0) Public Domain Dedication

🎵 Vertigo 2 Soundtrack | by: Zack Tsiakalis-Brown

Edited by:
Noblesquashy

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PPL Plan

This is a four day program, loosely based on a typical PPL program. A great beginner program that, if you are interested in longer term strength training, you should check out. This is VERY SPECIFICALLY targeted towards VR Monkey Movement. Day 1 will be a Pull Day, Day 2 will be a Push day, Day 3 will be Cardio, and Day 4 will be a Rest day.

On Day #1, you will be focusing on movements that pull weight towards you. You will start with 4 sets of 8 Romanian Deadlifts ensuring that you keep a flat back and move slowly through the drop. 3 sets of 10 Rows, these can be cable, barbell or dumbbell. 3 sets of 8 shoulder pulldowns. If you do not have this machine, you can do pullups instead if that is available for you. Otherwise, you can skip over this one. Finally, you will superset bicep curls with wrist curls to fully work the arms. You can do 2 sets of 15 reps for each.

On Day #2, you will be focusing on movements that push weights away from your body. You will start with 4 sets of 8 Lateral Raises. Please please please start with lower weights here, and then build. There is no reason to push yourself to the limit in the first couple of days doing Lateral Raises. Follow this up with 3 sets of 10 Inclined Bench Press, either dumbbell or barbell, and then 3 sets of 8 Dips. These can be assisted or not, and if that is not available to you, then you can do tricep pushdowns in its place. Finally, end with 2 sets of 15 Side Lying External Rotations.

On Day #3, you will be doing a major cardio movement of your choice. This could be running, biking, swimming, jump rope, whatever is motivating and easily accessible for you on a weekly basis. You want to maintain heavy breathing for, at the very least, 6-10 minutes. We also want to choose something that you can incrementally improve each week. If you run 1 mile this week rotation, run 1.1 miles the next Cardio day, 1.2 the next, and so on. By the end of year, you would easily be at a 10k run endurance.

Finally, on Day #4, you should rest, but that doesn’t mean doing whatever you want. Be sure to maintain good nutrition to solidify the gains from the first 3 days, be mildly active with walking a couple of miles to keep up the momentum of starting this journey.


#warmuproutine #virtualreality #workout