3 min brisk treadmill walk.
Various movement prep exercises:
-Atlas Lunge (I do a stronger twist than the model in this video): http://www.youtube.com/watch?v=PYxJAA1_HOs&feature=related
-Reverse Lunge w/ Reach: http://www.youtube.com/watch?v=EDmf5z6MHk0&feature=related
-Squat and Reach to Stand (aka "Froggies"): http://www.youtube.com/watch?v=v1gPrTOiT18
-Standing Back Activators: http://www.youtube.com/watch?v=3CaMOb6KwjM
I also do a Standing Shoulder Blade Pinch, starting with arms in front at shoulder level, pulling into a shoulder blade "pinch" with the shoulder blades pulled back and down.
-Inverted Hamstring Stretch (aka Teeter Totters): http://www.youtube.com/watch?v=Sx77cAjDQcY
-Glute Activators: Hip Bridges: Laying on your back, bend your knees and place your feet close to your hips w/heels dug into the ground, toes up. Arms at sides of your hips. Push your hips upward, squeezing your glutes. Lower to a "hover", then push up again. Your hips should be high and you should be up on your shoulder blades. 5 times with both feet on the ground, then 5 each on each leg.
-Hip Rolls: (I go closer to the floor on each side and really tighten my abs during each phase of the roll. The idea is to activate your abdominals.): http://www.youtube.com/watch?v=URfW0Cp50Bs&feature=related
--Core: 30 min. Core Conditioning class
A1-Back Squat: (warmup: Scapular Wall Slides, Wall Facing Squat Warmup with weight plate: http://www.youtube.com/watch?v=RHzaHZDBsag; 1 set of 8r with just the 45# squat bar, 1 set of 6r with 65#): 1s 8r 85#; 2s 8r 95#.
A2-Tube Pull-Aparts: (red tube): 3 x 10-12r
B1- Lateral Raise + External Rotation: 1s 8r 10#; 2s 8r 12#.
B2- Assisted Chin Ups (w/red Jumpstretch Band): 3s 8r.
C1- Sgl Leg RDL: 1s 8r 35; 1s 8r 37.5#; 1s 8r 40#. (Woot!... the glutes!!!)
C2- Bench Press: (warmup: I-Y-T; static pushup for 20 seconds; 3-2-1-fire! pushup x 6; 1s 8r w/just the bench press bar): 3x 8r 65#
--Post stretch and foam rolling.