Power Athlete
Functional Fitness, Football , Lacrosse, Baseball , Basketball, Volleyball, Powerlifting, WeightliftingFighters will warn you: if you go into the ring cold you'll get knocked out cold!
Make sure you are going into your training nice and warm with Power Athlete's Warm Up Series.
This program includes 6 full body warm ups each week for 12 weeks. You will have access to this 12 week cycle for a full year, so you can use it over and over and over again!
- Full Body - Rev up the upper body, lower body, and everything in between with these full body warm ups
- Varied Routines - Each day is different. Get a feel for our bar warm ups, plyo warm ups, sprint warm ups, and our proprietary Dynamic Warm ups
- Flexible Schedule - If you are short on time, work on the low end of the required warm up. If you have time, go for the high end!
- Improved Training - If you are wasting sets and reps warming up then you are wasting valuable training time! Prime that CNS before you train so every set, and every rep counts!
About The Program
Session Duration: 5-15 minutes, 6 days each week
Training Goal: Get your chili hot and prep your for your training ahead!
Required Equipment
- A Barbell
- Pull Up Bar
- Dip Bar / Bench
- Paralettes / 8-12" boxes / Bumper Plates
- Physio Bands
- Plyo Box / Something to jump on
- Space to Move
Frequently Asked Questions
Q: Is there strength work with this program?
A: No.
Q: Conditioning? Met-Cons?
A: No.
Q: I also follow Grindstone/Jacked Street/Bedrock/Johnnie WOD, or something else, how do I integrate this into one of these programs?
A: Perform these warm ups before you workout!
Q:What's the difference between this and the Dynamic Movement Prep series?
A: These warm ups will get you sweaty and ready to exercise. The DMP Series consists of our proprietary movements that not only get you sweaty and ready, they drastically improve your ability to move. The DMP builds tensile strength, tension to task ability, mobility, stability, and coordination through space!
Q: How do I view the warm ups?
A: From the TrainHeroic App, tap on More > My Programming > Programs, Scroll to the Warm Up Series and tap on "Place On Calendar"
Q: Can I reuse these warm ups?!
A: Yep! Once you work through the 12 weeks, simply follow the process above to place it on your calendar again.
Q: I don't see my question here, how can I get an answer?
A: Contact us at info@powerathletehq.com.
6 sessions per week
Must use App app to view and log training
Program Training
A1
Pillar to Plank Press Up
1 x 10
A2
Pillar Hold Alternate Hand Reach
1 x 10
A3
Empty Bar Front Squat
1 x 10
A4
Banded Good Mornings
1 x 10
A1
Kelso Shrugs
3 x 20
A2
Kneeling Arm Swings
3 x 0:20
A3
Ipsilateral Dead Bugs
3 x 1:00
A4
Staggered Stance Arm Swing
3 x 0:20
A5
Contralateral Dead bugs
3 x 1:00
A1
Lunge Position Lateral Banded Rotations
4 x 20
A2
Pillar to Plank Press Up
4 x 10
A3
Reverse Shrugs on Dip Bars
4 x 10
A4
Parallel Bar Dips
4 x 10
A1
Athletic Burpee
5 x 3
A2
Wall Drill Singles
5 x 10
A3
Captain Morgans
5 x 20
A4
Spiderman Crawls w/ Elbow Drop
5 x 10
A1
Reverse Shrugs on Dip Bars
2 x 10
A2
Parallel Bar Dips
2 x 5
A3
Supine Scapula Retractions
2 x 10
A4
Supine Ring Pull Up
2 x 5
A1
Snatch Grip DL
3 x 5
A2
Snatch Pull
3 x 5
A3
Power Snatch
3 x 5
A4
Snatch Grip Push Press
3 x 5
A5
Overhead Squat
3 x 5
A6
Pull Up - Strict
3 x 5
A7
Run
3 x 200
A
Rest Day
For Completion
