Warm Up Outline (10-20min)

Foam Roll

Monostructural Movement

- Buddy Lee Warmup 2x10ea.

Active Warmup

- KB Shoulder Pendulum 1x10ea. way

- Pass Thrus 1×10

- Row Pass Thrus 1x10ea.

- Pass Thrus 1×10

Dynamic Warmup

- Plate Warmup (Do not set plate on ground until all movements are completed)

o   OH Transverse Rotations 1×10

o   Trunk Twists 1×10

o   Woodchop 1×10

o   Swings 1×10

o   Lateral Woodchop 1x5ea.

o   Lunge + Twist 1x5ea.

o   OH Reverse Lunge 1x5ea.

o   Lateral Lunge 1x5ea.

o   Transverse Lunge 1x5ea.

o   RDL Stretch 1×5

o   Single Leg Hop* 1x20yrds. ea.

o   Skip* 1x20yrds.

o   Lateral Shuffle* 1x20yrds. ea.

* = Recovery OH Farmer’s Walk between trips

Joint Mobility/Lengthening

- Hurdle Over-Unders 2×10 hurdles

- Lateral Hurdle Over-Unders 2×10 hurdles ea. dir.

Muscle Activation

- Scapula Rows 2×5

- Lateral Band Walk 2x6ea. dir.

- Serratus Press 2×20

- Shoulder External Rotation 2×20 ea.

- Shoulder Internal Rotation 2x20ea.

- Shoulder Posterior w/Retraction 2×20

- Reverse Throw 2×20

Balance

- Handstand Holds 1x30sec

Resistance Training

- Low Snatch Pull from Blocks 1×3@70%, 1×3@80%, 1×3@85%

- Low Clean Pull 1×3@70%, 1×3@80%, 1×3@85%

- High Snatch Pull from Blocks 1×3@70%, 1×3@80%, 1×3@85%

- High Clean Pull 1×3@70%, 1×3@80%, 1×3@85%

- Snatch Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%

- Strict Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%

Core

- Lever Abdominals w/Straight Arms 3×10

- Prone Plank 3x30sec.

Foam Roll

Monostructural Movement

- Bear Crawl 10 yrds.

- Crab Walk 10 yrds.

- Caterpillar 10 yrds.

- Duck Walk 10 yrds.

Active Warmup

- Runner’s Hamstring 1x5ea.

- Prone Scorpions 1x5ea.

- Supine Scorpions 1x5ea.

- Step Ups 1x5ea.

- Step Ups + Opp. Hand Rotation 1x5ea.

- Sumo Walkups 1×5

- Pass Thrus 20

Dynamic Warmup

- Reverse Lunge + Hand to Opp. Heel Touch + Quad Ext 1x5ea.

- High Knee Tuck + Lunge 1x5ea

- Lateral Spiderman 1x5ea.

- Hop Ups 1×5

Joint Mobility/Lengthening

- OH Scapula Throws w/Swiss Ball 2×10

- KB Towel Rotations 2x10ea. dir.

- 1 Arm OH Scapula Throws w/Swiss Ball 2×10

- Shoulder Joint Distraction w/Resistance Band 2x10ea.

- Med Ball Transverse Rotation Throws 2x10ea.

- T-Band Bear Crawl 2×2 ea. way

Muscle Activation

- Therapy Squats 2×5 w/3-1-2 tempo

- Scapula Pull-Ups 2×5

- Full Can 2x20ea.

- Lateral Raise Palm Down 2x20ea.

- Front Raise Palm Down 2x20ea.

- Reverse Throw 2x20ea.

- 2 O’Clock Shoulder Extension 2x20ea.

Core

- Hyper Extensions 3×10

- Supine Extended Hold 3×10

Balance

- 2 Hands 1 Foot Reverse Lunge w/Salutation 1x5ea.

Functional Movement

- Bar Warmup

Resistance Training

Eccentric (Slow Down w/Spotter Up – 5 min rest btwn exercises)

- Back Squat 2×6@65-75%

- Bench Press 2×6@65-75%

Plyometric (focus on being explosive)

- Jumping Back Squat 2×6@45-55%

- Plyo Bench Press 2×6@45-55%

Isometric (holds are for 30sec.)

- Back Squat 2×2@150-200% (Knee angle @ 120 degrees)

- Bench Press 2×2@150-200% (Bar 6in. from chest)

Concentric (Perform as relaxed as possible)

- Back Squat 2×6@90-100%

- Bench Press 2×6@90-100%

Muscle Activation

- Lateral Raise Palm Down 2x20ea.

- Shoulder Extension 2x20ea.

- Serratus Press 2x20ea.

- 2 O’Clock Shoulder Extension 2x20ea.

- Reverse Throw 2x20ea.

Bar Technique

- Sn Deadlift+HMS+SP+OHS+Sotos Press 1x5ea.

- MS+PSB+OHS+Sotos Press 1x5ea.

- HSP+PS+HS+Sn Land+Sn Drop 1x3ea.

- SP+HPS+HDS+SB+HSB 1x3ea.

- Deadlift+HMC+FS+Press 1x5ea.

- MC+DFS+PP 1x5ea.

- HCP+PC+HC+PJ 1x3ea.

- CP+HPC+HDC+PJ+Jerk 1x3ea.

Resistance Training Program

- KB Swings 3×10

- KB Wood Chop 3×10

- KB Renegade Row 3x10ea.

- KB 1 Arm Swing Snatch 3x10ea.

- KB 1 Arm Swing Clean + Press 3×10

- KB OH Farmers Walk 3x20yrds.

- KB Turkish Get Up 3x5ea.

- KB Windmill + Curl 3x5ea. + 10

- KB OH Tricep Extensions 3x10ea.

- DB Int/Ext Rotators 3x10ea.

Gymnastics

- Pull Ups 3×10

- Push Ups 3×10

- Hand Stand Holds 3x30sec.

- Rockers 3×15

- Archers 3×15

Foam Roll

Monostructural Movement

- Jog 400m

Active Warmup

- Leg Pendulum 1x10ea. way

- Wall Support Butt Kicks 1x10ea.

- Around the Worlds 1x10ea. way

Dynamic Warmup

- Walkouts 1×10

- Running Butt Kicks 1×20 steps

- Running High Knees 1×20 steps

- Skip for Height 1x10ea. leg

Joint Mobility/Lengthening

- Joint Rotations (ankle/wrist) 1x10ea.

- Rhomboid Extensions w/Swiss Ball 1x10ea.

- Prisoner’s Walk 1x6ea. way

Muscle Activation

- Scapula Pull-Ups 2×10

- Scapula Dips 2×5

- Reverse Therapy Squats 2×5

- Full Can 2x20ea.

- Front Raise Palm Down 2x20ea.

- Scaption 2×20

- Shoulder External Rotation 2x20ea.

- Posterior w/Retraction 2x20ea.

Core

- Barbell Overhead Circle Walks 3×1 complete circle

- Marching Bridges 3×10

Balance Warmup

- Kooka 3x5ea.

Functional Movement

- Duck Walk + KB Press

Reactive Warmup

- Drop Squat 3×4

Resistance Training

- Muscle Snatch 5×2

- Muscle Clean + Push Press 5×2

- Power Snatch 2@65%, 2@75%, 3×2@80%

- Power Clean + Push Jerk 2@65%, 2@75%, 3×2@80%

- Seated Box Jump 5×6

Foam Roll

Monostructural Movement

- Buddy Lee Warmup 2x10ea.

Active Warmup

- KB Shoulder Pendulum 1x10ea. way

- Pass Thrus 1×10

- Row Pass Thrus 1x10ea.

- Pass Thrus 1×10

Dynamic Warmup

- Plate Warmup (Do not set plate on ground until all movements are completed)

o   OH Transverse Rotations 1×10

o   Trunk Twists 1×10

o   Woodchop 1×10

o   Swings 1×10

o   Lateral Woodchop 1x5ea.

o   Lunge + Twist 1x5ea.

o   OH Reverse Lunge 1x5ea.

o   Lateral Lunge 1x5ea.

o   Transverse Lunge 1x5ea.

o   RDL Stretch 1×5

o   Single Leg Hop* 1x20yrds. ea.

o   Skip* 1x20yrds.

o   Lateral Shuffle* 1x20yrds. ea.

* = Recovery OH Farmer’s Walk between trips

Joint Mobility/Lengthening

- Hurdle Over-Unders 2×10 hurdles

- Lateral Hurdle Over-Unders 2×10 hurdles ea. dir.

Muscle Activation

- Scapula Rows 2×5

- Lateral Band Walk 2x6ea. dir.

- Serratus Press 2×20

- Shoulder External Rotation 2×20 ea.

- Shoulder Internal Rotation 2x20ea.

- Shoulder Posterior w/Retraction 2×20

- Reverse Throw 2×20

Balance

- Handstand Holds 1x30sec

Resistance Training

- Low Snatch Pull 1×3@70%, 1×3@80%, 1×3@85%

- Low Clean Pull from Blocks 1×3@70%, 1×3@80%, 1×3@85%

- High Snatch Pull 1×3@70%, 1×3@80%, 1×3@85%

- High Clean Pull from Blocks 1×3@70%, 1×3@80%, 1×3@85%

- Snatch Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%

- Strict Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%

Core

- Lever Abdominals w/Straight Arms 3×10

- Prone Plank 3x30sec.

Foam Roll

Monostructural Movement

- Bear Crawl 10 yrds.

- Crab Walk 10 yrds.

- Caterpillar 10 yrds.

- Duck Walk 10 yrds.

Active Warmup

- Runner’s Hamstring 1x5ea.

- Prone Scorpions 1x5ea.

- Supine Scorpions 1x5ea.

- Step Ups 1x5ea.

- Step Ups + Opp. Hand Rotation 1x5ea.

- Sumo Walkups 1×5

- Pass Thrus 20

Dynamic Warmup

- Reverse Lunge + Hand to Opp. Heel Touch + Quad Ext 1x5ea.

- High Knee Tuck + Lunge 1x5ea

- Lateral Spiderman 1x5ea.

- Hop Ups 1×5

Joint Mobility/Lengthening

- OH Scapula Throws w/Swiss Ball 2×10

- KB Towel Rotations 2x10ea. dir.

- 1 Arm OH Scapula Throws w/Swiss Ball 2×10

- Shoulder Joint Distraction w/Resistance Band 2x10ea.

- Med Ball Transverse Rotation Throws 2x10ea.

- T-Band Bear Crawl 2×2 ea. way

Muscle Activation

- Therapy Squats 2×5 w/3-1-2 tempo

- Scapula Pull-Ups 2×5

- Full Can 2x20ea.

- Lateral Raise Palm Down 2x20ea.

- Front Raise Palm Down 2x20ea.

- Shoulder Extension 2x20ea.

- Scaption 2x20ea.

Core

- Hyper Extensions 3×10

- Supine Extended Hold 3×10

Balance

- 2 Hands 1 Foot Reverse Lunge w/Salutation 1x5ea.

Functional Movement

- Bar Warmup

Resistance Training

Eccentric (Slow Down w/Spotter Up – 5 min rest btwn exercises)

- Back Squat 2×6@70-80%

- Bench Press 2×6@70-80%

Plyometric (focus on being explosive)

- Jumping Back Squat 2×6@50-60%

- Plyo Bench Press 2×6@50-60%

Isometric (holds are for 30sec.)

- Back Squat 2×2@150-200% (Knee angle @ 120 degrees)

- Bench Press 2×2@150-200% (Bar 6in. from chest)

Concentric (Perform as relaxed as possible)

- Back Squat 2×6@100-110%

- Bench Press 2×6@100-110%

Rest