Warm-up for chest/leg strength day-hypertrophy

Horizontal Loading

LAR
Self-Massage: Elbow

time 15sec each area

"How-to" self-massage for the Elbow

Set	Time
1	15sec each area h:m:s

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

time 15sec each area

Set	Time
1	15sec each area h:m:s

ULT
Prone Towel Pull Apart

reps 4

Hold 5sec

Set	Reps	Hold
1	4	5sec h:m:s

ULT
Half Kneel Get Up

reps 8 each side

Tempo controlled

Set	Reps	Tempo
1	8 each side	Controlled

LLT
Shoulder Rotation -Band Quick Release

reps 8 each side

Tempo explosive

Set	Reps	Tempo
1	8 each side	Explosive

UMT
Split Stance Coil Squat Explosive

reps 8 each side

Tempo explosive

Set	Reps	Tempo
1	8 each side	Explosive

LMT LAR
Body Clapping – Rib Cage/Arm Pits

time 30sec

Set	Time
1	30sec h:m:s

ULT
Vertical Jump with Preposition Head Turn – turn back when landing

reps 6 each side

Tempo explosive

Set	Reps	Tempo
1	6 each side	Explosive