Name: Mobility Focus: Warmup for GYM work

Outline

Dynamic Prep (2-3 minutes)

Arm Circles x10
Leg Swings (front/back) x10
Leg Swings (side to side) x10
Exercise: Dynamic Chest Opener x10

Mobility (4-5 minutes)

Thoracic Open Book 6x per side
Lunge to Hamstring Stretch 6x per side
90/90 Hip Switch 6x per side
Plank to cat strecth 4x
with slow transitions and hold each position for 3 secs, straight arm plank

Activation (6-8 minutes)

Squat to Reach 9x
Hip trusts 11x
Bird Dog 9x per side
Dead Bug 9x
Side Plank 20secs per side

Strengthen Tendons and improve power

Pogo jumps alternatively with high jumps on the spot 1min
A-skips 1min
Lateral pogo jumps 1min