WARM-UP OPTIONS
Crossbody Openers
- Ensure the trail leg is more-so resting on the top of the knee, not the center. Front knee is stacked over ankle
- Reach towards outside of trail leg, hinging hips back. Then open up and rotate towards front leg, pressing hips forward
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HINGE to TOE TOUCH to SQUAT
- Arms up tall, then hinge hips back to reach down to toes, keep chest lifted
- With arms straight, drop hips down into squat, ensuring heels stay planted
- Staying low, lift arms up (biceps next to ears), and press to standing
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PUSH-UP to SUPERMAN
- Flow: plank, push-up, back to plank, lower, super-man, press to plank
- After each superman, reset the upper body before pressing back to the top by pulling shoulder blades together and away from ears
- Keep core engaged from belly button to rib cage
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SUPERMAN SWIMMERS
- Keep limbs straight
- Breathe
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DEADLIFT to CLEAN/SQUAT to PRESS - plate
- Wider stance with feet. Hinge in both the hips + the knee in the deadlift
- Tuck the ribcage to keep a neutral spine when pressing overhead
- Weight stays above your center of gravity the whole time (i.e. the arches of your feet)
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HALO's - KB or plate
- Hold weight close to chest to start, as you bring the weight up to one side, focus on the way your opposite elbow is stacking over the shoulder.
- Then as the weight comes behind you, keep elbows in tight and focus on how the other elbow is now over the shoulder
- Remember: Ribcage tucked, elbows stay pulling in, keep breathing
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REVERSE LUNGE to SUMO SQUAT
- Active arms will improve overall form
- Weight stays over the front foot when lowering into reverse lunge, transfers over hips in the sumo squat, then back to front foot to return to standing
- Complete reps on one side before switching. (6-10 each side, depending on your overall warm-up)
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GLUTE BRIDGE MARCH
- Tuck the tailbone before lifting into glute bridge
- Press firmly through the grounded foot when the leg lifts
- The hip of the grounded foot must remain in extension (i.e., don't let your hips sink)
- Check form in the mirror the first few reps to ensure foot is landing knee-over-ankle
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3-LEG DOG to KNEE TUCK ELBOW TAPS
- Extend leg high by pointing toes (think of activating your arch)
- When pulling leg in for elbow taps, think of compressing the thigh up to your torso
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QUADRUPED 4 TAPS to PLANK + REACH
- Joint stack in quadruped: shoulders over wrists, hips over knees
- Shoulder taps, and knee taps, then step back into plank and reach arms out long. Option to also lift legs in plank
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