Warmup Series

Here are the different warmup series that we will use. There will be specific warmup criteria for each individual day.

Mobility, Stability & Activation Series:

1. Chin Tucks 5x10 sec. ea.
2. Towel Wringers x5 ea.
3. Arm Circles x10 ea.
4. Hip Circles x5 ea.
5. Calf Stretch 5x3 sec. ea.
6. Hip Rolls 5x3 sec. ea.
7. World's Greatest + PNF 5x3 sec. ea.
8. Chicken Wings x10
9. Cat Cow x8
10. Goblet Freestyle + PNF 5x3 sec. ea.
11. Hip Airplane x6 ea.

Glute Series:

1. Fire Hydrants x10 ea.
2. Circles FW/REV x10 ea.
3. High Straight Leg Hydrant x10 ea.
4. Whips x10ea.
5. Donkey Kick x10ea.

Hip Series:

1. Leg Raise x10 ea.
2. Side Lying Leg Raise x10 ea.
3. Side Lying Adduction x10 ea.
4. Clam Shell x10 ea.
5. Elevated Clam Shell x10 ea.
6. Elevated Extended Clam Shell x10 ea.

Crawling Series:

1. Bear Crawl FW/REV x15yds. ea.
2. Elephant Walks FW/REV x15yds. ea.
3. Lateral Push Up Walk L/R x15yds. ea.

Dynamic Series:

1. Toe Walks x15 yds.
2. Heel Walks x15 yds.
3. Knee Pulls x15 yds.
4. Knee Pull Hip Openers x15 yds.
5. Figure 4 x15 yds.
6. Scoops x15 yds.
7. Frankensteins x15 yds.
8. Forward Lunge x15 yds.
9. Side Lunge x15 yds.

Run Series:

1. Shuffle R/L x15 yds. ea.
2. Carioca R/L x15 yds. ea.
3. Skip for Height x15 yds.
4. Skip for Distance x20 yds.
5. Backpedal x20 yds.
6. Run x20 yds.
7. Sprint x20 yds.