1. General Warm Up - Build Up Some Body Heat (Foam Roll First If You Can) (2-3 MINS)
- Jog 400m, Row 500m OR Jump Rope For 2 Minutes
2. General Dynamic Prep (Hold For A Few Seconds & Keep Moving)(4-6 MINS)
- Arm Circles and Hugs (10 Small, 10 Big and 10 Across Your Body)
- Heel To Butt + Reach (10 Yards or 5 EA Side)
- Leg Cradle + Lateral Lunge (20 Yards or 10EA Side)
- Crossover Lunge (10 Yards or 5 EA Side)
- Forward Hand Walks + Push Up (Every Now And Then Try Single Leg Walk Ups)(5 Total Or EA)
- Reverse Lunge and Twist + Elbow to Instep (15 Yards or 5 EA Side)
3. Specific Mobility Work (Depends On The Main Lift You Have For The Day)(2-4 MINS)
* Do The Specific Stretch Based On Whether It's An Upper Or Lower Body Day
1. Upper Body - Overhead
- Band Stretch and Hold (Chest, Lats, and Elbow To Ear)
- Hold Each Spot For At Least 30 secs
2. Lower Body
- External Rotation Stretch (Elbow to Instep, but flop your knee all the way over)
* Pull Your Chest To Your Foot and Knee (60 sec holds)
4. If You Are Cleaning, Snatching, Push Pressing, Etc Do Some Explosive Movement To Get Your Nervous System Firing (Pick 2 OR 3)(1-2 MINS)
1. Power Skips (15-20 Yards)
2. Squat Jumps (10 Jumps)
3. Long Jumps (10 Jumps)
4. High Knees / Butt Kicks (25 yards)
