[NL] Warm-Up (7 drills)

Circuit x 1

Get the whole body feeling prepped and ready to feel strong, push, pull, and rotate!

LLT
Stationary Bike
time 5 minutes
intensity Light
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity
1 5 minutes h:m:s Light RPE

Fluid dynamics - get the blood and lymph circulating, and a general warm-up for the entire body to prepare for the strength exercises.

LAR UMT
Split Stance 3D Ankle Rocks
reps 10 per side
intensity Light
Tempo controlled
There are 3 different ways to perform these subtle ankle rocks to improve foot and ankle mobility. It's important to learn all 3 and vary these movements within a program.
Set Reps Intensity Tempo
1 10 per side Light RPE Controlled
LAR UMT
Lateral Kneeling Hip Drive
reps 10 per side
intensity Light
Tempo controlled
Be sure to drive from the pelvis, not the back.
Set Reps Intensity Tempo
1 10 per side Light RPE Controlled
UMT
Half Kneeling Lateral Frog
reps 10 per side
intensity Light
Tempo controlled
Set Reps Intensity Tempo
1 10 per side Light RPE Controlled
ULT
Prisoner Runner’s Hinge
reps 6 reps per leg
intensity moderate
Tempo controlled
Set Reps Intensity Tempo
1 6 reps per leg Moderate RPE Controlled
LMT
Mini Band Rotational Ward Quick Release
reps 10 reps per leg
intensity moderate
Tempo fast
Set Reps Intensity Tempo
1 10 reps per leg Moderate RPE Fast

Step out with control, but allow the band to accelerate your leg back underneath you with speed.

UMT
Eye Tracking Rotational Jump
reps 6 per arm
Set Reps
1 6 per arm