Warm Up: Part 2

Key Points

• CHEST PRESS WITH ELASTIC:
• Perform a chest press with the elastic for 15 repetitions
• LATERAL STEPS:
• Elastics are great for activating the body and can be used anywhere
• Start in an athletic stance with the elastic around the ankles
• Perform lateral steps by pushing off the right leg and landing on the left
• Perform 10 to 15 repetitions each side, increasing elastic resistance as needed
• LINEAR MOVEMENT:
• Move forward in an athletic stance, alternating legs
• Perform 10 repetitions on each leg
• On the way back, perform a diagonal step back at 45 degrees
• KNEE LIFTS:
• With the elastic around the toes, lift the right knee to belly button height
• Perform 10 to 15 repetitions on each leg, maintaining a quick pace for better activation
• UPPER BODY ACTIVATION:
• Place the elastic around the wrists and move arms to different clock positions (2, 3, and 4 o'clock)
• Perform circular movements, maintaining the same distance between hands
• Repeat 3 to 4 times on each side
• LUNGE MATRIX WITH ELASTIC:
• Perform various lunges (forward, lateral, reverse, and curtsy) while pulling the elastic apart
• Add shoulder activation and mobility by pulling the elastic behind the head
• Include rotations in forward, side, and reverse lunges
• UPPER BODY ELASTICS:
• Perform a row with the elastic, maintaining a fast pace for activation
• Perform high elbows, ensuring hands are parallel to the floor and wrists are not breaking
• Perform external rotation to activate the rotator cuff
• Stand with arms out and pull hands down to the sides to activate lats and core
• Follow with 90-degree arm exercises for the rotator cuff
• Perform these exercises quickly to fully warm up the body for practice