Warmup
Warmup
Warmup
Foam Roller
Daily:
Calf
Hamstring
Glute
Hip
Quad
Low Back
T-Spine
Lat
Warm-Up Template
1. Lower Body CNS
2. Upper Body CNS
3. Hip/Ankle Mobility
4. Shoulder/T-Spine Mobility
5. Glute/Erector Activation
6. Core Stabilization
Ali Shuffle
Wide Outs
Squat and Sink
In Place Bounding
Mountain Climbers
Hip/Ankle Mobility
Prisoner Squat
Counter Balance Squat
Overhead Squat
Lunge Variations (X-over, Fwd, Bkwd)
Inchworm Walkouts
Iso Lunge and Squat Holds
Shoulder/Thoracic Spine
Mobility
I-Y-T-A Raises
Stick Arch
Upper Body Clamshell
Cuban Press
Internal/External Rotation
Band Pull Aparts
Glute/Erector Activation
Hip Lift Variations (Double Leg, Single
Leg)
Superman
Prone Cobra
Body Weight Back Extension
Bird Dog/Quadruped
Core Stabilization
Bridging Variations
Double Arm/Double Leg
Single Arm/Single Leg
Weighted
SAMPLE WARMUP