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

Specific Warm Up: Full Body

Reverse Sled Drag: 5 min of back and forth: Target 200 yards with 45 lbs Foam Rolling: Lateral Pelvis, Lateral Ribcage 1 min on each side- stay heavy on the foam roller the entire time. Then Side lying hip rolls for 1 min each side- intention is to get activation of multifid muscles while also rolling the adductors Breathing Exercises: should upper the upper back and stretch the low back a bit to improve mobility. Heel elevated Breathing: 5 breath cycles each set- reset for 60-90 sec- don't want to pass out... Inverted breathing on GHD: 5 breath cycles Better band pull apart:5 breath cycles Core: Side Plank with leg lift: 2x10, Deadbug: 2x10 each side

Hex Bar Deadlifts

5 x 10

Bench Press

5 x 10

Lat Pulldown

5 x 10

Back Squat

5 x 10

DB Military Press

5 x 10

Rucking

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

Single Leg Pogo Hops

@ 1:00

Single Leg Lateral Pogo

@ 1:00

Back Squat

5 x 2

Depth Drop to Box Jump

5 x 4

Jump Squat w/ DBs

5 x 4

Depth Drop to Broad Jump

5 x 4

Barbell Bench Press

5 x 2

Explosive Pull Up

5 x 4

Plyo Push Up

5 x 4

Med Ball Slam (throw through the floor)

5 x 5

Single Arm DB Row (tripod Stance)

3 x 20

Step-Ups

3 x 20

Alternating Biceps Curl

3 x 20

DB Lateral Raise

3 x 20

3 rounds for time of the following 30 cal climb 30 cal row 30 cal assault bike zercher. sandbag carry 20 yards down and back with 50-100 lb bag

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

Specific Warm Up: Full Body

Foam Rolling: Lateral Pelvis, Lateral Ribcage 1 min on each side- stay heavy on the foam roller the entire time. Then Side lying hip rolls for 1 min each side- intention is to get activation of multifid muscles while also rolling the adductors Breathing Exercises: should upper the upper back and stretch the low back a bit to improve mobility. Heel elevated Breathing: 5 breath cycles each set- reset for 60-90 sec- don't want to pass out... Inverted breathing on GHD: Better band pull apart: Core: 2x8 each leg with side plank leg lifts and resisted deadbugs

Med Ball Slam (throw through the floor)

3 x 10

Box Jump

3 x 8

Back Squat

3 x 10

Bench Press

3 x 10

Assault Bike 45 sec on/ 90 sec off for 3 rounds record total calories or if possible record calories on the bike each set

Bulgarian Split Squats

3 x 20

Single Arm DB Row (tripod Stance)

3 x 20

Alternating Front Raises

3 x 30

Alternating Biceps Curls

3 x 30

DB Skull Crushers (feet on bench)

3 x 30

Reverse Hyperextension Machine

3 x 30

Specific Warm Up: Full Body

Reverse Sled Drag: 5 min of back and forth: Target 200 yards with 45 lbs Foam Rolling: Lateral Pelvis, Lateral Ribcage 1 min on each side- stay heavy on the foam roller the entire time. Then Side lying hip rolls for 1 min each side- intention is to get activation of multifid muscles while also rolling the adductors Breathing Exercises: should upper the upper back and stretch the low back a bit to improve mobility. Heel elevated Breathing: 5 breath cycles each set- reset for 60-90 sec- don't want to pass out... Inverted breathing on GHD: 5 breath cycles Better band pull apart: 5 breath cycles Core: side plank with leg lift: 2x10 each side Deadbug: 2x10 each side

Hex Bar Deadlifts

3 x 10

Bench Press

3 x 10

Lat Pulldown

3 x 10

Back Squat

3 x 10

DB Military Press

3 x 10

Incline Walk with Weight Vest

12% incline with 20-35 lb weight vest for 45 min. Staying in zone 2-3. Log miles recorded