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

Handball Pre-Season

Junior/Senior:
Hang Power Snatch 6×2/
Deadlift 3×3/

Freshman/Sophomore:
DB Hang Power Snatch 6×2/
Snatch Deadlift 5×5/

Team:
Reaction Ball
3×10ea Arm
Catch it off the bounce off of floor.
Catch it off the bounce off of wall.
Catch it off the bounce off the floor and wall.

3 Rounds of:
100m Sprint
10ea DB Renegade Row
100m Sprint
20 DB Push-up

Lacrosse Off-Season

Junior/Senior:
Power Snatch 7×2/
Deadlift 10/ 2×8/ 2×6/

Freshman/Sophomore:
Hang Power Snatch 10×1/ACAP
Deadlift 3×10/

Team:
MedBall Plyos
3×10ea
Squat Toss
Ball Slam
Scoop Toss
Half Rotation (off wall)
Full Rotation (off wall)
Chest Pass (off wall)
Over Head Straight Arm Pass (off wall)

5 Rounds of:
8 Pull Ups
8 Push Ups
8 Sit Ups

Golf In-Season

Junior/Senior:
Power Clean 3/ 2/ 3-5×1/

Freshman/Sophomore:
Clean Pull 5×3/
Hang Power Clean 3/ 2/ 3×1/

Team:
3x
1 Arm & Alt Leg Dead Bugs 2ea arm x 5ea legs
Pillars 30sec, 1min, ALAP
Oblique Pillars 3×30sec ea side

Deadlift 1/ 1/ 1/ *1/ *1/

15min AMRAP of:
10 Supinated Ring Pull Ups
10 Ring Dips
10 Box Jumps