7-Step Warmup (Hip Focus)

Horizontal Loading

A general preparedness warm up with an emphasis on priming the hip for multi-directional load and preparing the body to be mobile and explosive

ULT
Foam Roll
time 2 min
Tempo controlled
Foam roll the areas you feel are tight and/or will be needed for your workout.
Set Time Tempo
1 2 min h:m:s Controlled
LMT
Quadruped Hip Abduction
reps 10 each
load light
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 10 each Light Controlled 30 sec (h:m:s)
ULT
Down Dog to Pigeon
reps 10 each
Tempo controlled
Set Reps Tempo
1 10 each Controlled
LMT
Half Kneeling Weighted Hip Stretch w/ Kettlebell
reps 5
load moderate
Tempo controlled
Pelvis is moving laterally
Set Reps Load Tempo
1 5 Moderate Controlled
UMT
SL Hinge with Hip Rotation
reps 10 each
load moderate
Rest 45 sec
Set Reps Load Rest
1 10 each Moderate 45 sec (h:m:s)
2 10 each Moderate 45 sec (h:m:s)

Can be performed with bodyweight or increase the intensity and further the mobility adaptation with added load

LLT
3-Way Band Kicks
time 20 sec each
load light
Set Time Load
1 20 sec each h:m:s Light
2 20 sec each h:m:s Light
LLT
Power – Split Squat Drop and Catch
reps 5 each
load light
Rest 45 sec
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Rest
1 5 each Light 45 sec (h:m:s)
2 5 each Light 45 sec (h:m:s)