[NL] Full-Body Warm-Up Pre-Lift

Circuit x 1

Use the warm-up to physically and mentally prepare for the upcoming workout. The warm-up progresses from slower and more controlled exercises, to faster and quicker movements.

LAR
Self-Massage: Glutes
time 2-3 min per side
intensity Light
Tempo controlled
"How-to" self-massage for the glutes/posterior hip.
Set Time Intensity Tempo
1 2-3 min per side h:m:s Light RPE Controlled

You do not want to be in pain. On a scale of 1-10, aim to be around a 3 or 4.
Remember to keep breathing throughout.

LAR
Self-Massage: Quadriceps
time 2-3 min per leg
intensity Light
Tempo controlled
"How-to" self-massage for the Quads
Set Time Intensity Tempo
1 2-3 min per leg h:m:s Light RPE Controlled

You do not want to be in pain. On a scale of 1-10, aim to be around a 3 or 4.
Remember to keep breathing throughout.

ULT
[NL] Quadruped Single Arm Reaches
reps 10 per side
Tempo controlled
Small Motor Unit Recruitment (SMUR) – up-regulating type 1, tonic (stability) based motor units.
Set Reps Tempo
1 10 per side Controlled
UMT
[NL] Half-Kneel to Lateral Lunge
reps 10 per leg
Tempo controlled
Set Reps Tempo
1 10 per leg Controlled
UMT
Underswitch Get Up
reps 5 per hand
Tempo controlled
Ground to Standing Exercise.
Set Reps Tempo
1 5 per hand Controlled
ULT
[NL] Quick Drops
reps 10
Tempo Slow up: Pause: Quick Down
Set Reps Tempo
1 10 Slow up: Pause: Quick Down
ULT
Prone Hand Over the lines Side
reps 10-15 per hand
Tempo fast
Develops fine motor control at the hands and primes the body for coordinated use of them.
Set Reps Tempo
1 10-15 per hand Fast