[NL] Warm-Up (Light cycle & 3 compound exercises)

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.).

Use the next three drills to get the body working as a whole unit. The legs, hips, core and upper body need to work together.

LLT
Stationary Bike
time 10-min
intensity Light
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity
1 10-min h:m:s Light RPE
LMT
Corner Lunge with External Press
reps 8 reps per side
load light
Tempo controlled
Set Reps Load Tempo
1 8 reps per side Light Controlled

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.

You can always use a toner band if you do not have access to a cable machine.

LLT
Squat then Band Chest Press
reps 10
load moderate
Tempo controlled
A coordinative full body combination exercise that enhances stabilization, endurance and/or power in the sagittal plane.
Set Reps Load Tempo
1 10 Moderate Controlled

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
Set Reps Intensity Tempo
1 10 reps/leg Light RPE Controlled