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Full Body Warm-Up

This warm-up is designed to get your body prepped and ready for battle. It must be done every single day without fail and especially BEFORE you step on the court.

Foam Rolling
  1. Foam Roll all positions x 20 each.

Piriformis Instructions
  1. Lay on back 

  2. Lift leg up and place one hand on knee and one hand on foot 

  3. Pull both knee and foot to your OPPOSITE shoulder 

  4. Hold 20 seconds

  5. Repeat 3x each side 

Hip Flexor to Hamstring Instructions
  1. Kneel on one knee while placing the other foot up in front of you

  2. Engage your core (anti-twerk)

  3. Keeping weight on the back leg, push hips forward- DO NOT LUNGE. Hold 10 seconds 

  4. Shift hips backward while straightening out front leg and lower chest down. Hold 10 seconds

  5. Repeat 3 x on each side

Banded Glute Bridge 
  1. Lay on your back with resistance band around your knees

  2. Engage core (antitwerk) and slowly pull band apart by squeezing glutes 

  3. Keep glutes squeezed and lift hips up toward ceiling (keep weight on heels)

  4. Hold x 5 seconds and slowly lower down.

  5. Tap your hips on the floor.

  6. Repeat x 20 

Banded Shoulder Press
  1. Standing with band around wrists, anti-twerk and pull bands slightly apart by squeezing shoulder blades 

  2. Raise arms up straight in front of you to shoulder level with elbows unlocked 

  3. Pull your hands back to your body like a row while maintaining tension in the bands 

  4. Press back out, lower arms down

  5. Repeat x 10 

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