MOBILITY WARM-UP 1

Foam Roll Sequence 1: 30 seconds each muscle or side

  • Thoracic
  • Adductors
  • IT-Bands
  • Add additional muscles as needed

Mini Dynamic Mobility Sequence 1: 30 seconds each side

  • Seated Thread the Needle + Reach (ea. side)
  • 90/90 Switch + Matador Bridge w/ Reach (ea. side)
  • Spiderman Plank + Hamstring Stretch + T-Rotation (ea. side)

Activation Sequence 1: 30 seconds each side

  • Glute Bridge + Reverse Crunch
  • Alternating Fly Dogs
  • Prone T’s

Blood Flow Examples: Pick 1-2 for 30 seconds ea.

  • Jump Rope Jumping
  • Jack Variations
  • High Knees (in place)
  • Butt-Kickers (in place)
  • BW Squat Variations

Specific Loading Examples: Pick 1

  • Anterior Upper Body Focus – Scapular Push-ups + Postural Push-ups
  • Posterior Upper Body Focus – Scapular Retractions (Suspension Trainer) + Rows
  • Hip Hinge Lower Body Focus – Single Leg Dowel Rod Deadlifts (ea. side)
  • Squat Pattern Lower Body Focus – OH Deep Squat + 1-Arm Rotations + 1-Arm Reaches
  • Full Body Focus – TSARS (Toe Touch, Deep Squat, Arm Raise, Stand-up)