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TPP Dynamic Warmup

by Chris S.
5 athletes joined

Program Description

This dynamic warmup is designed to prepare the body for peak performance by elevating tissue temperature, increasing blood flow, and improving joint mobility. Through a progression of controlled movements and explosive drills, it activates key muscles and primes the nervous system for strength, speed, and power training. The warmup transitions from General Dynamics, focusing on mobility and muscle activation, to Higher Dynamics, emphasizing explosive movements and nervous system priming.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Nov 22, 2024 06:22
  • Last Edited
    Feb 16, 2025 05:23
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Knee Tucks
1
10 reps
-
2
High Knee Run
1
10 reps
-
3
Hurdler Stretch
1
10 reps
-
4
Butt Kick Run
1
10 reps
-
5
Figure Four Stretch
1
10 reps
-
6
Straight-Leg March
1
10 reps
-
7
Walking Lunge
1
10 reps
-
8
Reverse Lunge Walk
1
10 reps
-
9
Lateral Lunge Walk
1
10 reps
-
10
Hamstring Scoops
1
10 reps
-
11
Prisoner Squats
1
10 reps
-
12
Single Leg Toe Touch
1
10 reps
-
13
Low Lateral Shuffle
2
10 reps
-
14
Explosive Carioca
1
20 reps
-
15
Heel-to-Toe Walk (No Momentum)
1
10 reps
-
16
Heel-to-Toe Walk (With Momentum)
1
10 reps
-
17
Heel Walk
1
10 reps
-
18
Tip-Toe Walk
1
10 reps
-
19
Fire Hydrant
1
20 reps
-
20
Hip Circles
1
20 reps
-
21
Monster Walk
4
10 reps
-
22A
Pogo Progession
5
10 reps
-
22B
Heel Walk
5
10 reps
-
23
Squat Jumps
1
5 reps
-
Week 1
1 / 4 Weeks
Day 1
1
High Knee Tucks
1 Set
10 Reps
-
2
High Knee Run
1 Set
10 Reps
-
3
Hurdler Stretch
1 Set
10 Reps
-
4
Butt Kick Run
1 Set
10 Reps
-
5
Figure Four Stretch
1 Set
10 Reps
-
6
Straight-Leg March
1 Set
10 Reps
-
7
Walking Lunge
1 Set
10 Reps
-
8
Reverse Lunge Walk
1 Set
10 Reps
-
9
Lateral Lunge Walk
1 Set
10 Reps
-
10
Hamstring Scoops
1 Set
10 Reps
-
11
Prisoner Squats
1 Set
10 Reps
-
12
Single Leg Toe Touch
1 Set
10 Reps
-
13
Low Lateral Shuffle
2 Sets
10 Reps
-
14
Explosive Carioca
1 Set
20 Reps
-
15
Heel-to-Toe Walk (No Momentum)
1 Set
10 Reps
-
16
Heel-to-Toe Walk (With Momentum)
1 Set
10 Reps
-
17
Heel Walk
1 Set
10 Reps
-
18
Tip-Toe Walk
1 Set
10 Reps
-
19
Fire Hydrant
1 Set
20 Reps
-
20
Hip Circles
1 Set
20 Reps
-
21
Monster Walk
4 Sets
10 Reps
-
22A
Pogo Progession
5 Sets
10 Reps
-
22B
Heel Walk
5 Sets
10 Reps
-
23
Squat Jumps
1 Set
5 Reps
-
Day 2
1
High Knee Tucks
1 Set
10 Reps
-
2
High Knee Run
1 Set
10 Reps
-
3
Hurdler Stretch
1 Set
10 Reps
-
4
Butt Kick Run
1 Set
10 Reps
-
5
Figure Four Stretch
1 Set
10 Reps
-
6
Straight-Leg March
1 Set
10 Reps
-
7
Walking Lunge
1 Set
10 Reps
-
8
Reverse Lunge Walk
1 Set
10 Reps
-
9
Lateral Lunge Walk
1 Set
10 Reps
-
10
Hamstring Scoops
1 Set
10 Reps
-
11
Prisoner Squats
1 Set
10 Reps
-
12
Single Leg Toe Touch
1 Set
10 Reps
-
13
Low Lateral Shuffle
2 Sets
10 Reps
-
14
Explosive Carioca
1 Set
20 Reps
-
15
Heel-to-Toe Walk (No Momentum)
1 Set
10 Reps
-
16
Heel-to-Toe Walk (With Momentum)
1 Set
10 Reps
-
17
Heel Walk
1 Set
10 Reps
-
18
Tip-Toe Walk
1 Set
10 Reps
-
19
Fire Hydrant
1 Set
20 Reps
-
20
Hip Circles
1 Set
20 Reps
-
21
Monster Walk
4 Sets
10 Reps
-
22A
Pogo Progession
5 Sets
10 Reps
-
22B
Heel Walk
5 Sets
10 Reps
-
23
Squat Jumps
1 Set
5 Reps
-
Day 3
1
High Knee Tucks
1 Set
10 Reps
-
2
High Knee Run
1 Set
10 Reps
-
3
Hurdler Stretch
1 Set
10 Reps
-
4
Butt Kick Run
1 Set
10 Reps
-
5
Figure Four Stretch
1 Set
10 Reps
-
6
Straight-Leg March
1 Set
10 Reps
-
7
Walking Lunge
1 Set
10 Reps
-
8
Reverse Lunge Walk
1 Set
10 Reps
-
9
Lateral Lunge Walk
1 Set
10 Reps
-
10
Hamstring Scoops
1 Set
10 Reps
-
11
Prisoner Squats
1 Set
10 Reps
-
12
Single Leg Toe Touch
1 Set
10 Reps
-
13
Low Lateral Shuffle
2 Sets
10 Reps
-
14
Explosive Carioca
1 Set
20 Reps
-
15
Heel-to-Toe Walk (No Momentum)
1 Set
10 Reps
-
16
Heel-to-Toe Walk (With Momentum)
1 Set
10 Reps
-
17
Heel Walk
1 Set
10 Reps
-
18
Tip-Toe Walk
1 Set
10 Reps
-
19
Fire Hydrant
1 Set
20 Reps
-
20
Hip Circles
1 Set
20 Reps
-
21
Monster Walk
4 Sets
10 Reps
-
22A
Pogo Progession
5 Sets
10 Reps
-
22B
Heel Walk
5 Sets
10 Reps
-
23
Squat Jumps
1 Set
5 Reps
-
Day 4
1
High Knee Tucks
1 Set
10 Reps
-
2
High Knee Run
1 Set
10 Reps
-
3
Hurdler Stretch
1 Set
10 Reps
-
4
Butt Kick Run
1 Set
10 Reps
-
5
Figure Four Stretch
1 Set
10 Reps
-
6
Straight-Leg March
1 Set
10 Reps
-
7
Walking Lunge
1 Set
10 Reps
-
8
Reverse Lunge Walk
1 Set
10 Reps
-
9
Lateral Lunge Walk
1 Set
10 Reps
-
10
Hamstring Scoops
1 Set
10 Reps
-
11
Prisoner Squats
1 Set
10 Reps
-
12
Single Leg Toe Touch
1 Set
10 Reps
-
13
Low Lateral Shuffle
2 Sets
10 Reps
-
14
Explosive Carioca
1 Set
20 Reps
-
15
Heel-to-Toe Walk (No Momentum)
1 Set
10 Reps
-
16
Heel-to-Toe Walk (With Momentum)
1 Set
10 Reps
-
17
Heel Walk
1 Set
10 Reps
-
18
Tip-Toe Walk
1 Set
10 Reps
-
19
Fire Hydrant
1 Set
20 Reps
-
20
Hip Circles
1 Set
20 Reps
-
21
Monster Walk
4 Sets
10 Reps
-
22A
Pogo Progession
5 Sets
10 Reps
-
22B
Heel Walk
5 Sets
10 Reps
-
23
Squat Jumps
1 Set
5 Reps
-