Warmup Block – Legs Focused 1

Circuit x 1

This warm up block focused on leg warm up and activation. We start with a full body warmup using the Concept 2 Rower. This will also help warm up our joints and knees before our workout.

We then will foam roll the lower body.

Grab a kettlebell to help activate the hamstrings and lats while preforming Kettlebell Loaded Hamstring & Lat Stretch.

Half Kneel to Side Lunge Shift will focus mobility in different directions

T- Stands are used for hip flexor mobility.

LLT
Machine Concept 2 Rower
time 5:00
intensity 5
Set Time Intensity
1 5:00 h:m:s 5 RPE
ULT
Foam Roll Quads
reps 10
Set Reps
1 10
ULT
Foam Roll – Glutes
reps 10
intensity 5
Set Reps Intensity
1 10 5 RPE
LLT
Kettlebell Loaded Hamstring & Lat Stretch
reps 10
intensity 5
- This stretch primarily works the hamstrings, quads and lats. - Grab a kettlebell, and move into a staggard stance. - Place kettlebell in front of the leg that is stagged backward. - With both hands move kettlebell towards the body. - Bend the forwards legs and then press that legs straight with your quads being the main driver.
Set Reps Intensity
1 10 5 RPE
LMT
Half Kneel to Side Lunge Shift
reps 3
time 00:00:30
Set Reps Time
1 3 00:00:30 h:m:s
LLT
T- Stand
reps 10
intensity 5
Set Reps Intensity
1 10 5 RPE