LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7 Step Warm Up - Full Body

Dry Sauna 1 x 3 min

Set	time
1	3 min

Crab Single Leg Squat 1 x 10

Set	reps	Tempo
1	10	controlled

Child’s Pose to Cobra 1 x 10

Set	reps	Tempo
1	10	slow

DB Multi-planar Lunge with Reaches 1 x 10

Set	reps	load	Tempo
1	10	light	controlled

Big Toe Corkscrew Monster Band Squat 1 x 10

Set	reps	Tempo
1	10	slow

MB Rotational Wall Ward 1 x 10

Set	reps	Tempo
1	10	controlled

Eye Tracking Rotational Jump 1 x 10

Set	reps	0	Tempo
1	10		controlled

AMW Week 4 Assignment AHHPS – 4Q Whole Body 7 Step Warmup

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

General full body warm up sequence to prep for workout session.

Warm-Up Blocks

7 Step Warm Up - Full Body
Horizontal Loading

GPR ULT
Dry Sauna

Set	Time
1	3 min h:m:s

ULT
Crab Single Leg Squat

Set	Reps	Tempo
1	10	Controlled

ULT
Child’s Pose to Cobra

Set	Reps	Tempo
1	10	Slow

LMT
DB Multi-planar Lunge with Reaches

Set	Reps	Load	Tempo
1	10	Light	Controlled

LLT
Big Toe Corkscrew Monster Band Squat

Set	Reps	Tempo
1	10	Slow

LMT
MB Rotational Wall Ward

Set	Reps	Tempo
1	10	Controlled

UMT
Eye Tracking Rotational Jump

Set	Reps	Tempo
1	10	Controlled