P3: Warm Up/Cool Down

Warm up

Perform one set of each exercise in a circuit-style. During your warm-up, although you are trying to get warm, the intention of the circuit should never be to go “all-out”. Perform the exercises at a medium intensity and ensure to execute each movement with a full and complete range of motion. Always emphasize technical quality over rep quantity.

Wall Ankle MObility

Sets: 1

Reps: 8/side

Rest: 0 secs

Pigeon w/ Reach

Sets: 1

Reps: 8/side

Rest: 0 secs

Box Quad w/ Overhead Reach

Sets: 1

Reps: 8/side

Rest: 0 secs

Lateral Kneeling Abductor

Sets: 1

Reps: 8/side

Rest: 0 secs

SPiderman T-Spine Rotation

Sets: 1

Reps: 8/side

Rest: 0 secs

Cross Body Lat w/ Reach

Sets: 1

Reps: 8/side

Rest: 0 secs

2-Leg Hip LIft

Sets: 1

Reps: 8

Rest: 0 secs

Plank w/ T Rotation

Sets: 1

Reps: 8

Rest: 0 secs

Prone y

Sets: 1

Reps: 8

Rest: 0 secs

Jumping Jack Series

Sets: 30secs of each

Reps: 1

Rest: 0 secs

** Can replace w/ 5-10 min jog, jump rope, or bike

Linear Line Hops

Sets: 10 fast - 5 Slow - 10 fast

Reps: 1

Rest: 0 secs

** Can replace w/ 5-10 min jog, jump rope, or bike

COOl down

During your cool-down, the objective is not to extend the workout further. Perform each exercise for one set using your breath to set the pace: Inhale (4 secs); exhale (8 secs); hold (4 secs)

Box Quad

Sets: 1

Reps: 5 breaths

Rest: 0 secs

Pigeon

Sets: 1

Reps: 5 breaths

Rest: 0 secs

V-Stance

Sets: 1

Reps: 5 breaths

Rest: 0 secs

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