I always recommend foam rolling before doing the mobility drills for the warm up.
I recommend starting with 2 core exercises in a superset, preferably an anterior core
exercise and an anti-rotational/oblique core exercise. Then you'd move onto a tri-set of
a lower body exercise, an upper body pushing exercise, and an upper body pulling
exercise. If you have time, you can then work on stability and/or more mobility drills at
the end. You would perform exercise 1a followed by 1b, and then you'd go back to 1a and
then 1b. Continue this for the prescribed sets and reps. Then you'd move onto the 2nd
group of exercises. You'd do 2a, 2b, 2c, and then go back to 2a and then 2b, 2c, etc.
Then you'd do 3a, 3b...
- 1a. Straight Leg Sit Up—3 x 10
- 1b. Band Anti-Rotation Press—3 x 10 each side
- 2a. Goblet Split Squat—3 x 10 each side
- 2b. 3-Point Dumbbell Row—3 x 10 each arm
- 2c. Single Arm Band Chest Press—3 x 10 each arm
- 3a. Reaching Single Leg Deadlift—3 x 10 each leg
- 3b. Single Leg Kettlebell Swap—3 x 5 each direction each leg
You can mix and match exercises, and you can vary the sets and reps to keep things
interesting. I usually recommend 3 to 4 sets of 8 to 12 reps of each
Anterior Core Exercises
Anti-Rotational Core Exercises
Can use cable machine or band for most of these.
Lower Body Exercises
Upper Body Pushing Exercises
Upper Body Pulling Exercises
Running. Biking. Rowing. Stairs. Ropes.