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Intervals · 5 phút
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Warm-up consists of mobility and activation sections. Mobility requires 30 seconds per movement, with real-time demos by the coach. 2.5 minutes maximum for mobility section. Athletes must perform movements in synchronization. After completing mobility, all athletes move to the next section FRT (for remaining time). Activation involves dividing athletes into open lanes, such as 6 rows of 4. The coach will demo each movement for the lead group before starting. During “jog back,” half the lanes turn left, while the other half turn right. If movements finish early, the coach can choose to repeat activation or proceed to the main workout
Mobility
Coach must be the timekeeper and demo movements in real time
#130s
Athletes are all performing same movement/zone together
Cat-Cow30s
#230s
Athletes are all performing same movement/zone together
90-90 Transitions30s
#330s
Athletes are all performing same movement/zone together
Glute Bridge Reachover30s
#430s
Athletes are all performing same movement/zone together
Seal Jacks30s
#530s
Athletes are all performing same movement/zone together
Walkout Pushup30s
Activation
Do not return to mobility. Once at Activation section, you remain here
#1
6m of Walking Hamstring Scoop, continue in same direction for 6m Lunge & Twist, then jog back
Walking Hamstring Scoops6 m
Lunge and Twist6 m
Jog Back
- #2Butt Kickers12 mJog Back
- #3High Knees12 mJog Back
- #4Alt. Walking Lateral Lunge12 mJog Back