[NL] Warm-Up (Light cycle; mini-bands; squat; hinge)

Giant Set x 1

Use any piece of cardio equipment to get warmed-up, first (i.e. to increase blood flow, core temperature, mentally prepare for the workout, etc.).

LLT
Stationary Bike
time 5-10 min
intensity 3-5 on scale of 10
Tempo controlled
Rest none
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity Tempo Rest
1 5-10 min h:m:s 3-5 On Scale Of 10 RPE Controlled none (h:m:s)

Choose any piece of cardio equipment.

LLT
Ankle Band Walks
reps 15 steps forward/backward
load moderate
Tempo controlled
Rest None
Set Reps Load Tempo Rest
1 15 steps forward/backward Moderate Controlled None (h:m:s)

Place the mini bands higher up the legs to reduce resistance.

Steps can be small - keep the tension in the band!

LLT
Supine Mini-Band March
reps 10 per leg
load moderate
Tempo controlled
Rest None
Activation for Core and Hips
Set Reps Load Tempo Rest
1 10 per leg Moderate Controlled None (h:m:s)
LLT
Squat then Band Chest Press
reps 10
load moderate
Tempo controlled
Rest None
A coordinative full body combination exercise that enhances stabilization, endurance and/or power in the sagittal plane.
Set Reps Load Tempo Rest
1 10 Moderate Controlled None (h:m:s)

Using this exercise to warm-up the entire body as a whole unit.
Go light, but work on full range of motion, and linking the whole body together.

ULT
Hip Hinge Single Leg (SL)
reps 10 reps/leg
intensity Light
Tempo controlled
Rest None
Set Reps Intensity Tempo Rest
1 10 reps/leg Light RPE Controlled None (h:m:s)