Universal Warm Up

Horizontal Loading

This is my general warm up that I use before each work out. If I am targeting one specific area, I will spend a couple extra minutes on that area specifically

ULT
Linear (Forward) Marching
reps 10
Set Reps
1 10
ULT
High Knees
reps 10
Quick and fast!
Set Reps
1 10
ULT
Butt Kicks
reps 10
Set Reps
1 10
ULT
Leg Swings
reps 10 per side
- Mobilization of the LHPC/lower extremities - Promotes blood flow, increase temperature and increased heart rate.
Set Reps
1 10 per side
UMT
Lateral Step Over
reps 10
Take your legs through your hips' entire range of motion.
Set Reps
1 10
ULT
Body Weight Squats
reps 10
Let knees come forward. If you have access to a full length mirror at home, check your form from the side and aim to have you spine parallel to your shins. Feet should be shoulder width apart (Generally, but explore if wide makes you feel stronger and have better form. It depends heavily on how your femurs join your pelvis) Keep your core strong by knitting your ribs together, chest proud and strong, shoulders down.
Set Reps
1 10
ULT
Walking Lunge
reps 12
Set Reps
1 12
LAR
Stretch – Arm Circles
reps Each direction until shoulders feel heated up
Set Reps
1 Each direction until shoulders feel heated up
ULT
Big Arm Circles
reps 2 in each direction
- Dynamic stretch, inducing a larger range of motion and mobilizing shoulder joint/rotator cuff.
Set Reps
1 2 in each direction
UMT
Prone T-Spine Rotation
reps 3-5 per side
Set Reps
1 3-5 per side
ULT
Alternating Bird Dog
reps 5 per side
Set Reps
1 5 per side

FOCUS ON FORM! crucial!

GPR
Yoga Childs Pose
reps 10
Set Reps
1 10