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

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

ULT Linear (Forward) Marching reps 10

ULT High Knees reps 10

ULT Butt Kicks reps 10

ULT Leg Swings reps 10 per side

UMT Lateral Step Over reps 10

LAR Stretch – Arm Circles reps Each direction until shoulders feel heated up

ULT Big Arm Circles reps 2 in each direction

UMT Prone T-Spine Rotation reps 3-5 per side

ULT Alternating Bird Dog reps 5 per side

GPR Yoga Childs Pose reps 10