[NL] Full-Body Warm-Up (No Equipment)

Circuit x 1

The warm-up can be used for multiple purposes; including, but not limited to, mobility, activation, excitation, stimulation, increase of heart rate, increase of body temperature, and also to continue to develop physical literacy and different movement patterns.

ULT
Bird Dog
reps 12-15 per side
Tempo slow
Set Reps Tempo
1 12-15 per side Slow

This is a core stability exercise.

Really focus on drawing the abdominals "in" (i.e. up towards your spine and resisting gravity).

LAR ULT
Upward Downward Dog
reps 6-8
Tempo controlled
Set Reps Tempo
1 6-8 Controlled

Mobility through the hips and mid-back (i.e. thoracic spine) is important for athletic skills such as throwing and turning.

UMT
[NL] Prone Plank to Toe Touches
reps 10 per arm
Tempo controlled
Set Reps Tempo
1 10 per arm Controlled
ULT
Kneeling Squat Get Up
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

Great exercise to work on foot, ankle and hip mobility as well as lower body strength.

UMT
Underswitch Get Up
reps 5 per arm
Ground to Standing Exercise.
Set Reps
1 5 per arm

Challenge your shoulders, core, lower body and balance.

You want to be strong in all body positions!