7 Step Prep for Total Body Resistance Training

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A 7 step prep that is good as a general warm up for a total body resistance training session.

LLT
Bike Ride
time 3-5:00
intensity 5
Set Time Intensity
1 3-5:00 h:m:s 5 RPE
LLT
Ankle Band Walks
reps 10 each
Set Reps
1 10 each
GAR ULT
Wall Hip Hinge RP
reps 10
Restful post and stretch for the shoulders, torso and low back
Set Reps
1 10
UMT
Elevated Pigeon with Progressions
reps 10 each
Set Reps
1 10 each
LMT
Type 2 Spinal Motion Forced Exhalation
reps 3 each
Set Reps
1 3 each
LMT
Rotational Plyo Throw
reps 5 each
Primes the body for explosive rotational acceleration with a load.
Set Reps
1 5 each
ULT
Single Leg, bounce and catch
reps 10 each
Set Reps
1 10 each