Squat / Pull Warm-up

Horizontal Loading
ULT
Foam Roll Quads
time 1min. each leg
Tempo slow
Rest
Set Time Tempo Rest
1 1min. each leg h:m:s Slow (h:m:s)
Foam Roll Lats
time 1min. each side
Tempo controlled
Rest
Set Time Tempo Rest
1 1min. each side h:m:s Controlled (h:m:s)
ULT
Half-kneeling Hip Flexor Stretch
time 1min. each side
Tempo controlled
Rest
Set Time Tempo Rest
1 1min. each side h:m:s Controlled (h:m:s)
Kneeling Lat Stretch
time 1min. each side
Tempo controlled
Rest
Set Time Tempo Rest
1 1min. each side h:m:s Controlled (h:m:s)
ULT
Half Kneel Get Up
reps 10
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 Controlled (h:m:s)
LLT
Split Squat Drop and Catch
reps 10
Tempo controlled
Rest
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Tempo Rest
1 10 Controlled (h:m:s)
ULT
Vertical Jump with Preposition Head Turn – turn back when landing
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled