[NL] Full-Body Prep/Warm-up

Circuit x 1

Incorporating some ankle, hip and thoracic (mid-back) spine mobility. As well as some full-body movements – incorporating some physical literacy movements and relative strength as preparation for the main part of the workout.

LAR UMT
1/2 Kneeling Ankle Rocks
reps 10 per side
Tempo controlled
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps Tempo
1 10 per side Controlled
UMT
Bentover Rotations
reps 10 per side
Tempo controlled
Set Reps Tempo
1 10 per side Controlled
ULT
Half Kneel Get Up
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

Work on good form.

Coordinating arms and legs together (opposite arm and leg).

UMT
[NL] Half-Kneel to Lateral Lunge
reps 10 per side
Tempo controlled
Set Reps Tempo
1 10 per side Controlled

Complete all one side before changing sides.

ULT
Inchworm Get Up
reps 6-8
Tempo controlled
Set Reps Tempo
1 6-8 Controlled