Workout Specific Dynamic Warm Up's, Movement Prep and Cooldown Videos

Dynamic Warm Up - Clean

30 second Couch Stretch (Left/Right)
30 second Samson Stretch
30 second Bar to Quads Squat
PVC Stretch
Forward Lunge x 10 yrds
Lateral Lunge x 10 yrds (Left/Right)
High Knee Run x 10 yrds
Lateral high Knee Run x 10 yrds (Left/Right)
Squat Jumps x 5 reps
Torokhtiy Pulls x 5 reps


Dynamic Warm Up - Snatch

Couch Stretch (Left/Right) for 30 seconds
Samson Stretch for 30 seconds
Lateral Lunge (Left/Right) x 10 yrds
Torokhtiy Pulls x 10 reps
Muscle Snatch x 10 reps
Behind the Neck Press x 5 reps
Overhead Squats x 10 reps
Snatch Balance x 5 reps
Behind the Neck Sots Press x 5 reps
Overhead Squat Hops x 5 reps


Upper Body Warm Up

External Up Band Stretch
Down and Back Band Stretch
Outside Pec Band Stretch
Lateral Band Retraction
Push Ups x 5 reps
Diamond Push Ups x 5 reps
Wide Base Push Ups x 5 reps
Full Plank Shoulder Touches x 5 reps


Movement Prep

Couch Stretch (Left/Right) for 30 seconds
Use a Glute Band for remainder of warm up.
Squats with Band x 10 reps
Forward and Backward Walk with Band x 10 yrds
Squatted Lateral Walk with Band x 10 yrds (Left/Right)
Barbell Squats (keep weight light) x 10 reps

 

Cooldown