KB_Jujitsu 7-Step Warm-up (Hips)
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Mechanical

KB_Jujitsu 7-Step Warm-up (Hips)

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

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

Warm-Up Blocks

Warm-up Block
Circuit x 1

LAR
Self-Massage: Glutes
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
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
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
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
Set Reps Hold
1 6 ea 2 sec h:m:s
2 6 ea 2 sec h:m:s
LMT
Mini Band Rotational Ward Quick Release
reps 6-8 ea
Tempo fast
Set Reps Tempo
1 6-8 ea Fast
2 6-8 ea Fast
LMT
ViPR PRO Lateral Lunge with Anterior Shift
reps 6 ea
load light
Tempo controlled
Set Reps Load Tempo
1 6 ea Light Controlled
2 6 ea Light Controlled

Workout Blocks

Working Block
Horizontal Loading

KB_Jujitsu 7-Step Warm-up (Hips)
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
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

KB_Jujitsu 7-Step Warm-up (Hips)
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
Set Reps
1 10