WARM-UP
BE SURE TO READ THE >>>>>>>>>>>>>>
There is important information in there, such as the Functional Training Section we recommend that is not shown within the 120+ Exercise video pages.
GET STARTED BY COMPLETING 1 OF THE DYNAMIC WARM-UP VIDEOS BELOW. GET FAMILIAR WITH ALL THE EXERCISES, THEN YOU CAN MIX & MATCH A CUSTOM WARM-UP THAT FITS YOUR INDIVIDUAL NEEDS.
WARM-UP #1
1 - Back Peddle Jog - 20 yards and back.
2 - Super Marios - 20 yards and back.
3 - Cariocas - 20 yards and back.
4 - Walking Lunges, swing arms up above head - 20 yards and back.
5 - Walking Quad Stretch - 20 yards and back.
6 - Side Lunge - 15 yards and back.
7 - Inch Worms - 10 yards and back.
8 - Ghost Kicks - 20 yards and back.
9 - Walking Knee to Chest, push off with calf - 20 yards and back.
10 - Calf Pumps - 30 pumps = 15 each leg.
11 - Iron Cross - 20 times = 10 each side.
12 - Stationary Leg Swings; side to side, forward and back 10 times each direction, each leg.
13 - Scorpions - 10 total = 5 each leg.
WARM -UP #2
1 - Running Butt Kicks - 20 yards and back.
2 - Ghost Kicks - 20 yards and back.
3 - Walking Figure Four; pull lower leg up, push knee down - 15 yards and back.
4 - Hip Flexor Lunge with torso rotation - 20 yards and back.
5 - Walking Quad Stretch - 20 yards and back.
6 - Walking Calf Stretch - 15 yards and back.
7 - Side Lunge - 15 yards and back.
8 - Jumping Jacks - 30 times.
9 - Spidermans - 15 yards and back.
10 - Squat to Stand, elbows inside knees - 10 times.
11 - Stationary Leg Swings; side to side, forward and back 10 times each direction, each leg.
12 - Full Body O’s (switch halfway) - 20 total = 10 each direction.
13 - Calf Pumps - 30 pumps = 15 each leg.
WARM-UP #3
1 - Walking Deadlifts - 20 yards and back.
2 - Kick Outs - 20 yards and back.
3 - Open Hips, Close Hips - 20 yards and back.
4 - Side Lunges, Drag Back Foot - 15 yards and back.
5 - Walking Lunges, Swing Arms Above Head - 20 yards and back.
6 - Ghost Kicks/Frankenstein's - 20 yards and back.
7 - Walking Quads and Hamstrings - 15 yards and back.
8 - Lunge Step and Triangle Move - 15 yards and back.
9 - Super Marios - 20 yards and back.
10 - Iron Cross - 20 times = 10 each side.
11 - Calf Pumps - 30 times = 15 each leg.
12 - Hip Rotations - 10 front, 10 back, each leg.
13 - Torso Pendulum Swings - 10 times = 5 each side.