MOV WAR EMENT MUP BAS PROG ED LO RESS WER B IONS ODY ACTI V A P T E ED R BE M FO ORE RM . ANC E Three Stage Movement Based Lower Body Warm Up Who is this for? This warmup program is for anyone who wants to better prime their squat, deadlift, or lower body workouts, while improving the function of their hips, ankles, knees, and low back. Goal: The goal of the warm up should be to prime you to move, create stability, and ensure that adequate ROM is achievable. The exercises selected in these warmups will promote coordination between the prime movers and the stabilizers while taking you through the requisite ranges of motion for the squat and deadlift. How to use this manual: This manual includes three stages of progression for a lower body warmup, with each stage increasing in difficulty. The lifter should begin with the stage best suited towards their own abilities. At the beginning of a lower body training session the lifter will choose the appropriate stage and perform each movement for two to six sets of ten repetitions. The number of sets necessary is to be determined by the lifter based on how they feel that day. If you feel primed and ready to go after two sets, move on to the next movement. If you do not, keep plugging away. The first progression is geared towards the lifter who has never performed a movement-based warmup and is new to concepts such as hinging, bracing, and rooting. Stage two will progress the same movements found in stage one by removing some degree of external stabilization. Stage three will begin applying load to the movements found in stage two. When the lifter feels stable, confident, and strong with the movements in a given stage they are ready to move onto the next stage. There is no set timeline that a lifter should aim to progress. For each movement there is a link to a video tutorial on how to perform the movement directly below. Activated Performance 1 Three Stage Movement Based Lower Body Warm Up Stage One: Perform 2-6 sets of 10 per movement. The number of sets will be determined by how ready you feel to move on. 1.) Bird Dog • https://www.youtube.com/watch?v=YUaFn4xW31A&feature=youtu.be 2.) Supported Single Leg RDL • https://www.youtube.com/watch?v=lAoQgHRGsPY&feature=youtu.be 3.) Supported Hip Airplane • https://www.youtube.com/watch?v=zZpmEuRCXNc&feature=youtu.be 4.) Banded TKE • https://www.youtube.com/watch?v=HCuEYuKgIm4&feature=youtu.be 5.) Goblet Squat • https://www.youtube.com/watch?v=tjneSAAxl90&feature=youtu.be Stage Two: Perform 2-6 sets of 10 per movement. The number of sets will be determined by how ready you feel to move on. 1.) Dead Bug • https://www.youtube.com/watch?v=OI7LyJ7KStI&feature=youtu.be 2.) Single Leg RDL • https://www.youtube.com/watch?v=o99ZR55Y0Zg&feature=youtu.be 3.) Hip Airplane • https://www.youtube.com/watch?v=-KYIF39D5Hk&feature=youtu.be 4.) TKE Stepdown • https://www.youtube.com/watch?v=oZo98Vuyhog&feature=youtu.be 5.) Cossack Squat • https://www.youtube.com/watch?v=vh0Vn1jgnwY&feature=youtu.be Activated Performance 2 Three Stage Movement Based Lower Body Warm Up Stage Three: Perform 2-6 sets of 10 per movement. The number of sets will be determined by how ready you feel to move on. 1.) Single Leg Bird Dog • https://www.youtube.com/watch?v=w8CCTlZOkQY&feature=youtu.be 2.) Counter Balanced Single Leg RDL • https://www.youtube.com/watch?v=-dwtXlU-9Mk&feature=youtu.be 3.) Counter Weighted Hip Airplane • https://www.youtube.com/watch?v=ErsJjtCRAl8&feature=youtu.be 4.) Banded TKE Stepdown • https://www.youtube.com/watch?v=UaQ03i25zfQ 5.) Goblet Cossack Squat • https://www.youtube.com/watch?v=saqK33r_mSg Activated Performance 3
