[NL] Ankle, Hips & Shoulders Warm-Up

Circuit x 1

LLT LAR
SL Squat for Dorsiflexion

reps 10

load light

Tempo slow

Set	Reps	Load	Tempo
1	10	Light	Slow

Use an olympic late to raise the ball of your foot off the ground.

LAR UMT
SL 3D Cone Reaches

reps 10 cone touches/arm

Tempo controlled

Set	Reps	Tempo
1	10 cone touches/arm	Controlled

LLT
Band Hip Bridge with Abduction

reps 10-12 reps (3-5 s hold)

load moderate

Tempo Hold 3-5 s

Set	Reps	Load	Tempo
1	10-12 reps (3-5 s hold)	Moderate	Hold 3-5 s

LMT
OH Band Ward Rotational Walk

reps 6-8 rotations/side

load moderate

Tempo controlled

Activation and Stabilization for Shoulder and Core

Set	Reps	Load	Tempo
1	6-8 rotations/side	Moderate	Controlled

LLT
1-Arm Band Resisted Walk

reps 10 x forward/backward

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	10 x forward/backward	Moderate	Controlled