Conversion power 4-step warmup

Giant Set x 2

This 4-step activation prepares the core/hips (primary) and full body (secondary) in preparation for a conversion power workout (speed, agility, quickness).

LAR
Self-Massage: Low Back
reps 10
time 1 min
"How-to" self-massage for the low back/lumbar region.
Set Reps Time
1 10 1 Min h:m:s
2 10 1 Min h:m:s
ULT
Half Kneel Get Up
reps 10
intensity 70
Tempo controlled
Set Reps Intensity Tempo
1 10 70 RPE Controlled
2 10 RPE Controlled
LMT
MB Rotational Wall Ward
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
2 10 Moderate Controlled
LLT
Split Squat Drop and Catch
reps 10
load light
Tempo controlled
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled