7 Step Squat Warm Up

Circuit x 1

ULT
Foam Roll

time 3 mins

Foam roll the areas you feel are tight and/or will be needed for your workout.

Set	Time
1	3 mins h:m:s

ULT
Glute Bridge – Marching, Hip Flexion

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled

ULT
90/90 Hip Switches

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled

UMT
Lateral Squat with Thoracic Rotation

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled

LMT
Reverse Lunge with Rotation

reps 10

load light

Tempo controlled

Set	Reps	Load	Tempo
1	10	Light	Controlled

ULT
Open Chain Hip Internal Rotation Quick Release

reps 10

Tempo explosive

Set	Reps	Tempo
1	10	Explosive

LLT
Split Squat Drop and Catch

reps 10

load light

Tempo explosive

Develops timing and enhances neuromuscular control in the sagittal planes integrating load.

Set	Reps	Load	Tempo
1	10	Light	Explosive