Intro Warmup (Full Body)

Horizontal Loading
ULT
Foam Roll
time 1 min
Tempo controlled
Foam roll the areas you feel are tight and/or will be needed for your workout.
Set Time Tempo
1 1 min h:m:s Controlled
LLT
Thoracic Rotation -Half Kneeling ( Wall / Open)
reps 10 Each Side
load light
Tempo controlled
Set Reps Load Tempo
1 10 Each Side Light 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
Hip Flexor Stretch – Half Kneeling
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
UMT
Band Squat to Lateral Arm Raise
reps 10
load light
Tempo controlled
Rest 30s
Stand on the Band with Feet Shoulder width apart. Hold band in each hand. Go into a BW Squat, Press up and as you rise, simultaneously lift both arms out to the sides. Carefully reverse the movement to your next squat.
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)