P4: 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.
Anterior Ankle w/ T-spine Rotation
Sets: 1
Reps: 8
Rest: 0 secs
Seated 90-90 ER w/ Reach Across
Sets: 1
Reps: 8
Rest: 0 secs
1/2 Kneel Hip Flexor w/ Arm Arc
Sets: 1
Reps: 8
Rest: 0 secs
1/2 Kneel Short Abductor w/ OH Reach
Sets: 1
Reps: 8
Rest: 0 secs
V-stance w/ Reach Under
Sets: 1
Reps: 8
Rest: 0 secs
Lat Hang
Sets: 1
Reps: 8
Rest: 0 secs
1-Leg Hip Lift w/ Knee PUsh
Sets: 1
Reps: 8
Rest: 0 secs
Short Side Plank w/ Leg Lift
Sets: 1
Reps: 8
Rest: 0 secs
Arm Arc
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
Tuck Jumps
Sets: 1
Reps: 10
Rest: 0 secs
COOl down
During your cool-down, the objective is not to extend the workout further. Perform each exercise for one set at a slow and technical pace.
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