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
