Kathy's Dynamic Warm-up Routine

1 x 8:00

Stability Ball Cauldron

3 x 20

Side Plank Leg Swing

3 x 20

Glute Bridge with Banded Hip Flexion

3 x 20

Standing Tap & Reach

3 x 20

Squat Jump (WE)

3 x 10

Push-Up

3 x 10

Banded Upright Row

3 x 10

WE Goblet Squat

4 x 8

Back Squat (2 variations: high and low rack)

10, 8, 6, 4 @ 50, 60, 70, 80 %

Single-leg Romanian Deadlift (RDL)

4 x 10

Mobility #1: Couch & Pec Stretches

1 x 5:00

Movement Prep: 5-Way

1 x 5:00

Weighted Sit-up

3 x 10

Seated Russian Twist

3 x 20

Stability Ball Knee Tuck

3 x 10

Jane Fonda

3 x 100

Jumping Lunge

3 x 10

Curl to OH Press

3 x 10

Bent-over Row in Split Stance

3 x 10

KB Romanian Deadlift (RDL)

4 x 8

Deadlift (2 variations: traditional and hex bar)

10, 8, 6, 4 @ 50, 60, 70, 80 %

Weighted Step-up

4 x 10

Mobility #2: Static Hamstring & Calf

1 x 5:00