NN – 7 Step Lower Body Warm Up

Horizontal Loading

LAR
Self-Massage: Lower Leg

time 5 min

"How-to" on Self-Massage for the Lower Leg

Set	Time
1	5 min h:m:s

ULT
Bird Dog

reps 8 each

Tempo controlled

Set	Reps	Tempo
1	8 each	Controlled

ULT
Squat to Forward Lunge with Anterior LPHC Stretch

reps 8 each

Tempo controlled

Set	Reps	Tempo
1	8 each	Controlled

LAR UMT
Split Squat with T-Spine External Internal Rotation

reps 6 each

Tempo controlled

Dynamic Stretch to prepare the hips and Thoracic Spine.

Set	Reps	Tempo
1	6 each	Controlled

GAR LMT
Lateral Lunge, Offset Shift Hold – Forced Inhalation

reps 6 each

load light

Tempo controlled

Set	Reps	Load	Tempo
1	6 each	Light	Controlled

LMT
Monster Band T-Squat Quick Release

reps 8 each

load moderate

Tempo fast

Set	Reps	Load	Tempo
1	8 each	Moderate	Fast

ULT
Anterior Jump with MidAir Head Turn and Back

reps 5 each

Tempo fast

Set	Reps	Tempo
1	5 each	Fast