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RTS Sample Warm Up
RTS Sample Warm Up
RTS Sample Warm Up
Sample
Warm-up
Release
Foam
Roller/
Ball
Problem
Area
#1
Problem
Area
#2
Problem
Area
#3
Problem
Area
#4
Problem
Area
#5
Frequency
Daily
Daily
Daily
Daily
Daily
Reps
20-40
seconds
20-40
seconds
20-40
seconds
20-40
seconds
20-40
seconds
Timing
Pre-workout
Pre-workout
Pre-workout
Pre-workout
Pre-workout
Exercise
Squat
Reset
Sets
x
Reps
1
x
8-10
Tempo
1
breath
Comments
Reset
Readiness
Exercise
Straight
Leg
Raise
Side-Lying
Rotation
Reach
Glute
Bridge
Half-Kneeling
Rotation
Broomstick
Pec
Mobs
Reverse
Lunge
with
Twist
Push-up
to
Downward
Dog
Pull-Back
Butt
Kicks
Forearm
Wall
Slides
Wall
Ankle
Mobilizations
Goblet
Squats
Repetitions
6-8
Reps
Each
Side
6-8
Reps
Each
Side
8
Reps
6-8
Reps
Each
Side
6-8
Reps
Each
Side
5
Reps
Each
Side
6-8
Reps
6-8
Reps
Each
Side
6-8
Reps
6-8
Reps
Each
Side
6-8
Reps
Mike
Robertson
www.RobertsonTrainingSystems.com