WARM UP – JN PERFORMANCE

WARM UP

1. MOBILITY AND FLEXIBILITY

	EXERCISES
	90-90 Switches
	Banded Ankle Mobility Rocks
	Half Kneeling T-spine Rotations
	Half Kneeling Adductor Rocks
	Kettlebell Hip Shifts
	Self-Myofascial Release
	Soft Tissue Release
	Supine Active Banded Hamstring Leg Raise
	Supine Assisted Leg Lowering
	Supine Active short Hamstring stretch
	90-90 hip shift with contra-lateral reach
	V-Stance T-Spine Rotation
	90-90 banded contra-lateral reach
	Spiderman with T-Spine Rotation
	Active Frog Stretch
	Side laying T-spine rotation
	Split Stance Hip Hinge
	Split Stance Hip Hinge with T-spine rotation
	Half Kneeling Quad Rocks
	Good Morning T
	Half Kneeling Active Hip flexor stretch
	Half Kneeling active hip flexor stretch with trunk lateral flexion
	Standing QL lateral Reach
	Kneeling Active Latissimus Dorsi Side To Side Stretch
	Squat Mobility Flow

2. Activation

	EXERCISES
	Bridges
	Half Kneeling Supported Hip Flexion
	Quadruped Hip Abductions
	Single Leg Bridges
	Wall Slides
	Quadruped hip extension
	Wall Bridges
	Wall Single Leg Bridge
	Reverse lunge "I"
	Reverse lunge "I" reach with rotation
	Lateral Lunge Crossovers
	Seated Dumbbell External rotation
	Supine hip flexion (Mini Band)
	Supine Hip flexion (Band)
	Supine hip flexion with internal rotation
	Seated Hip Adduction
	Single arm Kettlebell Bottoms up Overhead Press
	Squat with Y reach
	3 points Deadlift
	Single leg RDL
	Isometric Single Leg RDL with T-Spine Rotation

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3. Movement Preparation

LINEAR

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LATERAL

	EXERCISES
	Crossover Shuffle
	Lateral Foot Pogos
	Shuffle
	Skips
	Lateral Power Steps
	Continuous Lateral Power Steps
	Crossover Step
	Continuous crossover steps
	Lateral high Knees

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