Following IoM's 7-steps to a dynamic warm-up:
1) Fluid Dynamics
2) Linear SMUR
3) Linear Mobility
4) Multi-plane Mobility
5) Linear or Multi-plane SMUR
6) Excitation
7) Stimulation
KB_Jujitsu 7-Step Warm-up (Hips)
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warm-up Block
Circuit
x 2
LAR
Self-Massage: Glutes
time
20 sec
time
20 sec
"How-to" self-massage for the glutes/posterior hip.
| Set | Time |
|---|---|
| 1 | 20 sec h:m:s |
| 2 | 20 sec h:m:s |
LMT
Runner’s Rotational Hinge Ball Knee Drive
reps
5 ea
Hold
2 sec
reps
5 ea
Hold
2 sec
| Set | Reps | Hold |
|---|---|---|
| 1 | 5 ea | 2 sec h:m:s |
| 2 | 5 ea | 2 sec h:m:s |
LAR
ULT
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
reps
6-8 ea
Tempo
controlled
reps
6-8 ea
Tempo
controlled
T2- Threshold 2
| Set | Reps | Tempo |
|---|---|---|
| 1 | 6-8 ea | Controlled |
| 2 | 6-8 ea | Controlled |
LMT
ViPR PRO-Staggered Tilt to Knee Ward
reps
6
Hold
2 sec
reps
6
Hold
2 sec
| Set | Reps | Hold |
|---|---|---|
| 1 | 6 | 2 sec h:m:s |
| 2 | 6 | 2 sec h:m:s |
UMT
Prisoner Runner’s Medial Hinge
reps
6 ea
Hold
2 sec
reps
6 ea
Hold
2 sec
| Set | Reps | Hold |
|---|---|---|
| 1 | 6 ea | 2 sec h:m:s |
| 2 | 6 ea | 2 sec h:m:s |