Training Warm-Up

Cardio 5 min very light
  • Bike, treadmill, rower, jump rope 

Leg Swings 10x
  • Swing leg back / front 
  • Swing leg side / side

Kneeling Hip Stretch 10x sec
  • Kneel and push hips forward 
  • Arm over head stretch opposite side

Groin Stretch 10x  sec
  • Spread feet wide, shift weight one side
  • Use hands for support if need

Arm Swings 10x reps
  • Arm circles 
  • Arm swings

Shoulder Stretch 10x reps
  • Arms straight, use band arch over head and back
  • Reduce hands width to progress

Shoulder Mobility 10x reps
  • Band, cable machine, dumbbell for resistance
  • Arm straight to side, bend elbow to 90 degrees
  • Rotate until forearm vertical, then back down
  • Front and side raises with straight arm

Hip / Low Back Mobility: 10x sec
  • Lay on back, form cross with arms at side 
  • Move leg, toe touch your opposite hand
  • Lay on back, bend knee 90 degrees
  • Move knee to floor, keep shoulders on floor

Foam Roll 10x reps
  • Quads
  • Hip Flexors
  • IT band
  • Hamstrings
  • Glutes
  • Low back
  • Upper back