Use the warm-up to prepare the body for the upcoming workout, as well as to continue to learn and refine movement patterns that will help increase your physical literacy (i.e. movements that can be transferred to multiple sports and life situations).
[NL] Foundational Movements
Giant Set
x 1
UMT
Side Lunge to SL Balance
reps
8 reps per leg
Tempo
controlled
reps
8 reps per leg
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 8 reps per leg | Controlled |
ULT
SL Quarter Squat and Reach
reps
8 reps per leg
Tempo
controlled
reps
8 reps per leg
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 8 reps per leg | Controlled |
The slower you move the harder it is!
UMT
Squat to SL Shift
reps
8 reps per leg
Tempo
controlled
reps
8 reps per leg
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 8 reps per leg | Controlled |
Challenge yourself by staying low, keeping your chest tall, and moving slowly!
ULT
Crab to Bear Crawl
time
30 s
Tempo
controlled
time
30 s
Tempo
controlled
| Set | Time | Tempo |
|---|---|---|
| 1 | 30 s h:m:s | Controlled |
Learning to move your opposite arm and leg together (e.g. left arm with right leg) is a critical element of moving efficiently (and properly!). Move slowly to ensure you're moving forward and backward with the opposite arm and leg (i.e. how we walk, run, skate, etc.!).