GENERAL WARMUP GUIDELINESCARDIOVASCULAR WARMUP (CHOOSE AT LEAST THREE)MOVEMENT:DESCRIPTION:1)Recumbent Bike2:00-5:00 low intensity1)2)BW Squats2)3)Plyometric Depth Drops/B3)4)Broad Jump, squat landing4)5)Leg Swings5)We will start here for warmup guidelines. Use this warmup exactly asshould customize it based on your preference for more or less work nyou to lift effectively, prevent injury, and rehearse movement patternslowest, 10 minutes on average. 10-20 sec. deep squat hold (push knees out), 5x squat with hands on feet, 5-10x air squat5-10x low height depth drop. Stop all motion within one second of landing. 5-10x box jump low height. Progressively land box jumps in lower and lower squat.begin in a neutral athletic stance. Swing the arms (small) and jump forward, landing in a neutral shoulder width squat stance. Bend the knees and absorb the landing, finishing in a full deep squat. Repeat 5-10x.10x front/back, 10x side/sideper leg. Keep torso vertical, reach higher and higher each swing.
GENERIC DYNAMIC STRETCH/ACTIVATIONMOVEMENT:DESCRIPTION:Shoulder Roll1)Cat/Camel2)Donkey Kick3)Glute Bridge4)Hollow Rock5)6)FOAM ROLL7)s written for 3 weeks before making changes, after which you needed in a specific area. The purpose of warmup is to prepare ns. This should not take you more than 15 minutes at your from the quadruped position, retract the scapula, shrug and roll the shoulders in a circular motion 5-15 timesfrom the quadruped position, bridge the thoracic spine and press the hips towards the shoulders. Then, arch the back and reach the shin toawrd the ceiling. Repeat 5x.from the quadruped position, drive the heel outward and upwards, activating the glutes. Perform 5-10x per sideflip over on your back and lie down on the ground. Draw the knees upward and drive your heels down into the floor and press the hips up toward the ceiling. Contract the glutes. Repeat 10xLie down on your back, keep the ankles together and the hands together and pointed toward the ceiling. Maintain a slightly elevated position with the legs and rock forward and backward, engaging the abs. The movement can be made easier and harder by changing the bend of the knees and location of the hands.
Anterior Leg/IT Bandfoam roll the quads and IT band 5x each.Glutes/Piriformisfoam roll the glutes and then position the legs in a crossed position and foam roll the glutes/piriformis
BENCH PRESSMOVEMENT:DESCRIPTION:Theraband Band Pull-apartBand DislocationsTheraband Band Pull-apart RD#2Lat PulldownClose Grip Bench Presswith an unloaded bar, perform 10x CGBPUltra-wide Grip Bench PressCompetition Presscinch the band for moderate tension. Drop the shoulders, arch the spine slightly and perform 20 band pull-aparts, and then an additional 20 at an elevated anglecinch the band for light to moderate tension. Keep the elbows locked and rotate the arms in full circles from the front to the back. Repeat 10xdouble up the band by wrapping it around a pole or post. Hold both ends in one hand and use your other arm to brace against something else. Perform 10x pull-aparts per