Training Warm-Up

Cardio 5 min very light
  • Bike, treadmill, rower, jump rope 

Leg Swings 10x
  • Swing leg back / front 
  • Swing leg side / side

Kneeling Hip Stretch 10x sec
  • Kneel and push hips forward 
  • Arm over head stretch opposite side

Groin Stretch 10x  sec
  • Spread feet wide, shift weight one side
  • Use hands for support if need

Arm Swings 10x
  • Arm circles 
  • Arm swings

Shoulder Stretch 10x reps
  • Arms straight, arch over head to back then front.
  • Reduce hands width to progress

Shoulder Mobility 10x reps
  • Use bands, cable machines, or dumbbells
  • Arm straight to side, bend at elbow 90 degrees
  • Hold resistance and rotate shoulder, bring forearm vertical
  • Repeat going down
  • Front and side raises with straight arm

Hip / Low Back Mobility: 10x sec
  • Lay on back form cross with arms, opposite foot to touch hand
  • Bend knee and move knee to floor keeping shoulder on ground

Foam Roll 10x reps
  • Quads
  • Hip Flexors
  • IT band
  • Hamstrings
  • Glutes
  • Low back
  • Upper back