Warm Up V3 [DF]

Horizontal Loading

ULT
Foam Roll Quads [DF]

time 30s

Tempo fast

Set	Time	Tempo
1	30s h:m:s	Fast

LAR
Foam Roll – Glutes

time 30s

Tempo fast

Set	Time	Tempo
1	30s h:m:s	Fast

Foam Roll Pecs [DF]

time 30s

Tempo fast

Set	Time	Tempo
1	30s h:m:s	Fast

ULT
Foam Roll Thoracic Spine [DF]

time 30s

Tempo fast

Set	Time	Tempo
1	30s h:m:s	Fast

LAR ULT
Upward Downward Dog

reps 10

Set	Reps
1	10

UMT
World’s Greatest Stretch

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

ULT
TRX Chest Stretch [MC]

reps 15

Tempo controlled

Set	Reps	Tempo
1	15	Controlled

step forward and back to make it dynamic

LLT
Resistance Band Shoulder Dislocates [DF]

reps 15

Set	Reps
1	15

LLT
Glute Bridge with Mini RB [DF]

reps 15

Tempo controlled

Set	Reps	Tempo
1	15	Controlled
2	15	Controlled

using red or blue band

UMT
Deadbug [DF]

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

regression: heel to the floor