Dynamic Warm Up

Do whatever you typically do for a dynamic warm up. Even if it is just 5 min on the exercise bike or a light jog. Here is the warm up I have performed for the past few years. I do suggest standardizing the warm up. That way, if you have a base gauge of how you feel. If high knees usually feel fast and snappy and one day they feel heavy and slow. You may need some extra warm up time with some extra light plyometrics. If you typically feel no pain with walking lunges, but your knee is hurting more today, then you can perform some foam rolling for the quads and adductors and maybe a few extra stretches before getting into the workout. It just becomes another self check if standardized. jog down- back pedal back- repeat- high knees- lateral a skip down and back- walking open the gate stretch- walking hamstring stretch- karaoke down and back- a skips- walking lunges with an overhead reach use 20-30 yards of distance

Side Lying Rolling on Hips

1 x 40

Side Lying Rolling on Lats

1 x 40

T Spine Foam Roll

1 x 0:30

90/90 hip lift and left hip shift and reach

2 x 5

Band Resisted Single Arm Deadbug

2 x 20

Pallof Press

2 x 20

Side Plank with Leg Lift

2 x 20

Back Squat

5, 5, 5, _ @ 55, 65, 75, 85 %

Back Squat

5 x 5 @ 65 %

Heel Elevated Inverted Breathing

5 x 5

Alternating Front Foot Elevated Lunge

3 x 30

Single Leg Lateral Pogo

3 x 50

Bulgarian Split Squats

3 x 30

Sled Push/Sled Drag

3 x 3

3 rounds for time Assault Bike- all out 30 cal effort Jacobs Ladder/ Versa Climber/ Rower- all out 30 cal effort

Warm Up

Side Lying Rolling on Hips

1 x 40

Side Lying Rolling on Lats

1 x 40

Inverted Breathing on GHD

2 x 5

Better Band Pull Apart

2 x 5

PNF Lat Stretching

1 x 1:50

Bench Press

5, 5, 5, _ @ 55, 65, 75, 85 %

Bench Press

5 x 5

Single Arm Cable Row in Staggered Stance

5 x 20

Complete the following exercises in series on the right arm and then take a break before completing them again on the left arm. Perform 3 rounds KB Overhead Press-20 reps KB Single arm Front Rack Carry-80 yards (2 laps down and back on the turf) Single Arm KB Swing- 10 reps Suitcase Carry- 80 yards (2 laps down and back on the turf)

Alternating Biceps Curl

2 x 40

Banded Plyo Push Downs

2 x 80

Alternating Front Raises

2 x 40

DB Lateral Raise

2 x 20

Incline Walk with Weight Vest

10% incline at zone 2 HR. Record Miles walked in 30 min. Use 20 lb weight vest.

Warm Up

1 x 5:00

Side Lying Rolling on Hips

1 x 40

Side Lying Rolling on Lats

1 x 40

Inverted Breathing on GHD

2 x 5

90/90 hip lift and left hip shift and reach

2 x 5

Band Resisted Single Arm Deadbug

2 x 20

Pallof Press

2 x 20

Side Plank with Leg Lift

3 x 20

Single Leg Pogo Hops

2 x 50

Box Jump

2 x 4

Dynamax Med Ball Slam

2 x 4 @ 16 lb

Repeat Broad Jumps

2 x 4

Deadlift

5, 5, 5, _ @ 55, 65, 75, 85 %

Deadlift

5 x 5 @ 75 %

arm bar with ipsilateral roll

5 x 10 @ 16 lb

Glute-Ham Raise

3 x 8

wide stance banded good morning

3 x 50

Belt Squat March hugging a med ball

1 x 5:00

3 Rounds for Time: Staple workout made by Chef Degs 30 cal Row 30 cal Assault Bike 30 Cal Jaccobs ladder Sandbag (70 lbs-120 lbs) or KB carry (70 lbs per hand) 30 yards (down and back) for 40 yards

Warm Up

Side Lying Rolling on Hips

1 x 40

Side Lying Rolling on Lats

1 x 40

Inverted Breathing on GHD

2 x 5

Better Band Pull Apart

2 x 5

PNF Lat Stretching

1 x 1:50

Overhead Press

5, 5, 5, _ @ 55, 65, 75, 85 %

Overhead Press

5 x 5

Back Extension

5 x 12

Pull-Up

3 x 16

Sandbag over shoulder

3 x 10

Rolling Triceps Extensions on the Floor

2 x 40

Single Arm Lat Pull Down

Triceps Push Down

3 x 20

incline chest supported row

3 x 10

Incline Walk with Weight Vest

10% incline at zone 2 HR. Record Miles walked in 30 min. Use 20 lb weight vest.