Week 11

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Warm up

General warm up

  • Light Run / Jog
  • Rowing
  • Jump Rope
  • High Knees
  • Butt Kicks
  • Carioca

dynamic Stretching

  • Walking Lunges with a Twist
  • Side Lunges
  • Walking Reverse Lunges with a Reach Up
  • 1 Leg Romanian Deadlift (RDL) Stretch
  • Knee Hugs (Knee to Chest)
  • Standing Figure-4 Stretch (Foot on Knee Squat)
  • Runners Lunge with Twist (World’s Greatest Stretch)
  • Standing Hip Flexor Stretch (Butt Kick Holds)
  • Hip Rotations (Backward Step Throughs)
  • Leg Swings
  • Air Squats

PVC Pipe or Broomstick Stretching

  • Pass-Throughs
  • Reverse Pass-Throughs
  • Around-the-Worlds (Figure-8)
  • Overhead Squats
  • Lunges with a Pass-Through
  • Good Mornings
  • Front Rack Stretch (Elbows Up)
  • Lat Stretch (Overhead with Side Lean)
  • Wrists and Forearm Rotations

Stationary Stretching

  • Seated Hamstring Stretch (Toe Reach)
  • Seated Figure-4 Stretch
  • Seated Butterfly Stretch
  • Pigeon Stretch
  • Laying Spinal Twist Stretch (Leg Swings)
  • Laying Knees-to-Chest Stretch
  • Child’s Pose (Reaching Forward on Knees)
  • Downward Dog
  • Upward-facing Dog

In addition to the stretches listed above, other stretches and warm-up reps should be performed as needed based on the movements planned for your workout. For instance, improving ankle mobility is essential for achieving proper depth and stability in squats, while focusing on wrist mobility is key for maintaining a strong and comfortable front rack position during front squats and presses.

Tailoring your mobility work to target specific areas not only enhances performance but also reduces the risk of injury. Listen to your body and address any tightness or limitations to ensure a safer and more effective training session.

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