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 arm.set a lat pulldown with light weight. Perform 10-20 repetitions with good formwith an unloaded bar, perform 10x ultra-wide presseswith an unloaded bar, perform 10x competition presses