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Warm Up

Decrease your injury potential and improve your training with this warm up sequence.

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1. Lie faceup with your arms to the side, knees bent, and heels on ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straight line....
2
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1. Lie on your stomach withone leg knee bent at 90 degrees. 2. Open your hips by rotating your heel towards and away from the midline of your body while maintaining contact between your knee and the ...
3
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1. Lie face up on ground with legs straight and arms on ground at shoulder height. 2. Sweep right leg up and across body to left hand. 3. Return to start position and immediately switch legs. 4. Repea...
4
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1. Stand tall with your arms at your sides. 2. Lift one foot off the ground and squat back and down a few inches with the other leg. 3. Contracting the glute of your standing leg, grab below your opp...
5
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1. Stand tall with your chest up, shoulders relaxed, and arms at your sides. 2. Step back into a lunge, bending your knees and contracting the glute of your back leg. 3. Twist your torso over your f...
6
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1. Stand and lift one foot off the ground, squatting slightly with other leg. 2. Grab opposite knee and pull toward chest while straightening other leg. 3. Release knee and step forward into lunge w...
7
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1. Stand tall with your arms at your sides. 2. Reach one foot back behind you and across your other foot. 3. Square your hips back to the starting position, and then sit back and down into a squat. ...
8
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1. Stand with your feet wider than shoulder-width apart. 2. Keeping your chest up and back flat, shift your hips down and to the side by bending one knee and straightening the opposite leg. 3. Keeping...
9
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1. Stand tall on one leg with your arms out to your sides and shoulder blades back and down. 2. Keeping a straight line from your ear to ankle, bend forward at the waist and raise your non-standing le...
10
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1. Squat down, reach behind you and grab one ankle with the opposite hand. 2. Stand and pull your heel to your butt while raising your other arm overhead. 3. Relax and return to the starting positio...
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Created By Jason Davis

Personal Trainer

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.