Equipment needed for this warm-up:
- Foam Roller
- Light band
- Light KB
- Bench or Box
3:00 - 5:00
Oscillatory foam roll adductors: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
5:00 - 7:00
Quadruped Rock back Adductor Stretch x 45s rocking + 15s holding end range each side
7:00 - 9:00
Bird Dogs: 3 x 5 ea.
9:00 - 11:00
Banded Glute Bridge: 3 x 5
11:00 - 13:00
Tempo Goblet Squat: 3 x 3-5 @3111
13:00 - 15:00
Twitchy Jumping Jack: 4 x 5. No rest
Seated Dynamic Jumps Vertical: 4 x 1.

4 Rounds for quality:
12 Goblet Reverse Lunges (each leg) (Light) (Non-alternating)
25 Russian KBS (AFAP)
75 Single Unders
*Athlete choice of weight

2:00 Foam Roll Hip Flexors (60s each)
2:00 45 degree biphasic hip flexor stretch (60s each)
2:00 of Parasympathetic Breathing