Warm Up Outline (10-20min)
Step 1
A. Foam Roll
Roll Out 5-10min
B. Monostructual Movement
Jump rope: 2x10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell
In-Out-Jump
Crossover
Double Under
C. Active Warm Up
Supine Scorpion 5ea.
Prone Scorpion 5ea.
Leg Pendulum 5ea. way
Pass Thrus 20
D. Dynamic Warm Up
High Knee Tuck + Lunge + Twist 5ea
2 Arm 1 Leg + Reverse Lunge 5ea
Half Butterfly + Spider-man 5ea
2 Arm 1 Leg + Reverse Lunge + Opp. Heel Touch 5ea
High Knee + Lateral Spider-man 5ea
E. Joint Mobility / Lengthening
OH Scap Throws w/ Swiss Ball 20
Lateral Band Walk 10ea
Step 2
A. Muscle Activation / Pre & Post Rehab
Therapy Squats 8 w/3-1-2 tempo
Scapula Pull Ups 10
Scapula Dips 10
B. Core
-Deadbugs 30sec
-Prone Plank 30sec.
-Oblique Plank 30sec. ea.
C. Balance
Single Leg Squat Touch Down 10ea.
Hand Stand Lean & Pull Away 30sec.
D. Functional Movement / Intergrate
Bar warmup
-Deadlift+RDL+BOR+HMC+FS+Press+Rack Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 5ea.
-HCP+PC+HDC+PP+PJ+FS Zotes Press 3ea.
-CP+Clean 1/4 squat+Clean 1/2 squat+Clean Full squat+SJ+RSJ+FS Zotes Press 3ea.
E. Reactive
- Drop Front Squat 2×5
- Jerk Drive 2×5
MaxFit Warm Up Template
Roll Out 3-5min
Active Warm Up 5-10min
Mobility Warm Up 5-10min
PT Work 10-15min
BB Work
Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Extension+Extension to Shrug 2x10ea/
Deadlift+RDL+BO Row+HMC+FS+Press+Rack Press 2×10/
KB Work
MC+FS+Press 3x8ea/
PC+HC+PP 3x5ea
HPC+FS+PJ 3-5x5ea/
BB No Hands Front Squat 3-3-3-3-3
Front Squat Supports 5-5-5-5-5
Body Bench Holds 3x30sec.
PT & Mobility Work 3-5min
Roll Out 3-5min
Stretch 10-15min
Roll Out 3-5min
Active Warm Up 5-10min
Mobility Warm Up 5-10min
PT Work 10-15min
Back Squats 3×10/
Deadlift 3×10/
Bench Row 3×10/
Floor Press 3×10/
Lateral Shoulder Raise 3×10/
Scapula Raise 3×10/
Empty Cans 3×10/
Bench Rear Delt 3×10/
Slide Board 3x10ea/
Lateral Sled Drag 3x10ea/
Back Extensions 3×10/
GH Sit Up3x10/
Oblique Extensions 3x10ea/
*Rest 45 Seconds Between Reps.
PT & Mobility Work 3-5min
Roll Out 3-5min
Stretch 10-15min
Roll Out 3-5min
Active Warm Up 5-10min
Mobility Warm Up 5-10min
PT Work 10-15min
Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Extension+Extension to Shrug 2x10ea/
Deadlift+RDL+BO Row+HMC+FS+Press+Rack Press 2×10/
MC+FS+PP+RPP 3x8ea/
PC+HC+PJ+RPJ 3x5ea
3 Pos Clean 3x3ea
Hang Power Clean 5-5-5-5-5
PT & Mobility Work 3-5min
Roll Out 3-5min
Stretch 10-15min
