Compete this warm-up before any workout to ensure your joints and muscles are ready for range of range of motion, load, or explosive movement (2 rounds). Can also be used for active recovery days (3-5 rounds).

• 10/s dead bug breathing

• 10/s bear sit through

• 10 bear squats

• 10/s active shoulder rotation plus reach

• 10 t-raise

• 10 y-raise

• 10/s 3-way lunge (front, back, lateral)

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Set a timer:

• 10 Jump squats with or without weight

• 5/s Crossover lunge with or without weight

• 5/s Split squat with or without weight

• Jump rope, rope slams, run, or Burpee’s for the same amount of time as combined jump squat, cross over lunge, and split squat.

• Rest 60 seconds.

Repeat four times.

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.