[NL] Hip & Shoulder Mobility/Activation/Excitation

Circuit x 1

Feel free to perform the warm-up circuit twice if you feel you need more time to warm-up.

UMT
Lying Extension with Lateral Flexion
reps 2-3 reps/side
Hold 5-10 s
Rest None
Set Reps Hold Rest
1 2-3 reps/side 5-10 s h:m:s None (h:m:s)
UMT
Side Lying 90-90
reps 6-10 per side
Tempo slow
Rest None
Set Reps Tempo Rest
1 6-10 per side Slow None (h:m:s)
LLT
[NL] Standing Cable/Toner Single Arm External Rotations
reps 10-15/side
load light
Tempo controlled
Rest None
Set Reps Load Tempo Rest
1 10-15/side Light Controlled None (h:m:s)
UMT
Tight Rope Walking Lunges with Side bend (medial)
reps 10/side (alternating)
Tempo controlled
Rest None
Set Reps Tempo Rest
1 10/side (alternating) Controlled None (h:m:s)
ULT
Unilateral Vertical Skip
reps 10-12/side
Tempo controlled
Rest None
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps Tempo Rest
1 10-12/side Controlled None (h:m:s)