Full body dynamic warm up you can just take and apply that covers mobility, activation, and ramp up, courtesy of @thedailykelsey and I ??
▶️ Quadruped Hip CARs x 5/side
▶️ Shoulder CARS x 3/side
▶️ Scapular CARs x 5/each way
▶️ Thai Sit w/ Tripod Reach x 5/side
▶️ Lateral Lunge w/ Glide x 5/side
▶️ RF Hip/Ankle Mobilizations x 10/side
▶️ Spider-Man Lunge Thoracic Rotation x 5/side
▶️ Glute Marching x 10/side
▶️ Pogo Jumps x 15 seconds
▶️ Slalom Hops x 15 seconds
This
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