Acceleration – Power – Warm-up

Circuit x 1
ULT
Assault Bike (Air Bike) – Hammer Strength
time 00:01:00
intensity 5
Tempo controlled
Rest 0
Set Time Intensity Tempo Rest
1 00:01:00 h:m:s 5 RPE Controlled 0 (h:m:s)
2 00:00:30 h:m:s 5 RPE Controlled 0 (h:m:s)
3 00:00:30 h:m:s 5 RPE Controlled 0 (h:m:s)
4 00:01:00 h:m:s 5 RPE Controlled 0 (h:m:s)
5 00:00:30 h:m:s 5 RPE Controlled 0 (h:m:s)
6 00:00:30 h:m:s 5 RPE Controlled 0 (h:m:s)
7 00:01:00 h:m:s 5 RPE Controlled 0 (h:m:s)

For this 5 minute warmup do the following:
Set 1 - Use Legs and Arms
Set 2 - Use Legs Only
Set 3 - Use Arms Only
Set 4 - Use Legs and Arms
Set 5 - Use Legs Only
Set 6 - Use Arms Only
Set 7 - Use Legs and Arms

ULT
Foam Roll Calves
reps 10
Set Reps
1 10
ULT
Foam Roll – Glutes
reps 10
Set Reps
1 10
GPR
Foam Roll Inner Thigh
time 10
Set Time
1 10 h:m:s
LAR
Self-Massage: Glutes
time 00:01:00
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 00:01:00 h:m:s
LAR UMT
3D Calf Stretch
reps 10
Set Reps
1 10
LLT
Side Plank Hip Lift
reps 10
Set Reps
1 10