P3: Warm Up/Cool Down
Warm up
Perform one set of each exercise in a circuit-style. During your warm-up, although you are trying to get warm, the intention of the circuit should never be to go “all-out”. Perform the exercises at a medium intensity and ensure to execute each movement with a full and complete range of motion. Always emphasize technical quality over rep quantity.
Wall Ankle MObility
Sets: 1
Reps: 8/side
Rest: 0 secs
Pigeon w/ Reach
Sets: 1
Reps: 8/side
Rest: 0 secs
Box Quad w/ Overhead Reach
Sets: 1
Reps: 8/side
Rest: 0 secs
Lateral Kneeling Abductor
Sets: 1
Reps: 8/side
Rest: 0 secs
SPiderman T-Spine Rotation
Sets: 1
Reps: 8/side
Rest: 0 secs
Cross Body Lat w/ Reach
Sets: 1
Reps: 8/side
Rest: 0 secs
2-Leg Hip LIft
Sets: 1
Reps: 8
Rest: 0 secs
Plank w/ T Rotation
Sets: 1
Reps: 8
Rest: 0 secs
Prone y
Sets: 1
Reps: 8
Rest: 0 secs
Jumping Jack Series
Sets: 30secs of each
Reps: 1
Rest: 0 secs
** Can replace w/ 5-10 min jog, jump rope, or bike
Linear Line Hops
Sets: 10 fast - 5 Slow - 10 fast
Reps: 1
Rest: 0 secs
** Can replace w/ 5-10 min jog, jump rope, or bike
COOl down
During your cool-down, the objective is not to extend the workout further. Perform each exercise for one set using your breath to set the pace: Inhale (4 secs); exhale (8 secs); hold (4 secs)
Box Quad
Sets: 1
Reps: 5 breaths
Rest: 0 secs
Pigeon
Sets: 1
Reps: 5 breaths
Rest: 0 secs
V-Stance
Sets: 1
Reps: 5 breaths
Rest: 0 secs