[NL] Ankles, Hips and Shoulders Warm-Up

Circuit x 1

This warm up block works from the bottom-up (i.e. ankles to shoulders) and includes mobility drills, small motor unit activation, and excitation drills.

LAR UMT
Half Kneeling Spiral Rocks
reps 10 reps per side
Tempo controlled
Set Reps Tempo
1 10 reps per side Controlled
LMT LAR
SL MB Shifts
reps 10 reps per leg
load light
Tempo controlled
Set Reps Load Tempo
1 10 reps per leg Light Controlled
UMT
Quadruped Medial Hip Stretch w/ Rotation
reps 10 reps per side
Tempo controlled
Set Reps Tempo
1 10 reps per side Controlled
LLT
BAND Quadruped 1 Arm Lat Pulldown
reps 10 reps per side
load light
Tempo controlled
Set Reps Load Tempo
1 10 reps per side Light Controlled
UMT
Underswitch Get Up
reps 5 per arm
Tempo controlled
Ground to Standing Exercise.
Set Reps Tempo
1 5 per arm Controlled
LMT
Band Bow and Arrow Quick Release
reps 5 reps per arm
load moderate
Tempo fast
Set Reps Load Tempo
1 5 reps per arm Moderate Fast