Strength Warm-up & Activation Drills

Click HERE to download printable version.


10-15-minute Jog or Elliptical.


1. Walking High knees: 20 total steps

We recommend hugging the knee at its climax and holding it for about 3 seconds.

2. Squat to stand: 10 reps

3. Bird Dog: 10 reps each side

4. Lateral band walk: 10 steps each direction

5. Knee-banded quadruped hip extension: 10 reps each side

6. Fire hydrant: 10 reps each side

7. Barbell Reverse lunge: 10 reps each side w/ Barbell

8. Light-weight Kettlebell Sumo squat: 10 reps