Warm Ups Flashcards
Air Squat (4)
1) Butterfly Stretch
2) Pigeon
3) Foam Roller Quads
4) Foam Roller Hams
Abmat Situp (3)
1) Plank
2) Side Plank
3) Hollow Body Rock
Back Extensions (3)
1) Quadruped Circles
2) Good Mornings
3) Back Foam Roll
Bar Muscle Ups (3)
1) Cs & Ds
2) Arm Circles
3) Pass Throughs
Bench Press (3)
1) Press ups
2) Wall Walks
3) Arm Circles
Box Jumps (3)
1) Jump Rope
2) Calf Stretch
3) Downward Dog
Burpees (3)
1) Inch Worms w. Press ups
2) Broad Jumps
3) Plank Ups n Downs
Butterfly Pull ups (4)
1) Cs & Ds
2) Pass Throughs
3) Around the worlds
4) Rowing
Chest to Bar Pull-ups (4)
1) Cs & Ds
2) Pass Throughs
3) Plank Ups n Downs
4) Rowing
Cleans (5)
1) Quadruped Circles
2) Jumping Squats
3) Around the worlds
4) Child’s Pose
Clean & Jerk (3)
1) Jumping Squats
2) Around the worlds
3) Inch Worms w. Press ups
Deadlifts (5)
1) Row
2) Good Mornings
3) Inch Worms w. Press ups
4) Supermans
5) Scorpion
Double Unders (3)
1) Calf Stretch
2) Karaoke High Knees
3) Wrist Figure 8s
Dumbbell Cleans (4)
1) Quadrupled Circles
2) Jumping Squats
3) Around the worlds
4) Medball Lunge w. Twist
Dumbbell Cleans (5)
1) Pass Throughs
2) Around the worlds
3) Inch Worm w. Press ups
4) Scorpion
5) Wrist Figure 8s
Farmers Carry (3)
1) Wrist Figure 8s
2) Wrist Stretch 2
3) Around The worlds
Front Squats (6)
1) Supine 9090
2) Lunge w. Arm reach
3) Grasspickers
4) Butt Kickers
5) Mountain Climbers
6) Child’s Pose
GHD Sit-ups (2)
1) Cobra
2) Half kneeling Quad Stretch
Handstand Push up (4)
1) Wrist Figure 8s
2) Wrist Stretch
3) Crab Crawl w. Bridge
4) Arm Circles
Handstand Holds (4)
1) Wrist Figure 8s
2) Wrist Stretch
3) Crab Crawl w. Bridge
4) Arm Circles
Handstand Walks (4)
1) Wrist Figure 8s
2) Wrist Stretch
3) Crab Crawl w. Bridge
4) Arm Circles
Hang Cleans (4)
1) Quadruped Circles
2) Jumping Squats
3) Around The Worlds
4) MedBall w. Twists
