WOLVERINE STRENGTH MOVEMENT PREP

Ankle Mobility
*No shoes, full range of motion. Controlled movement to build ankle strength and mobility*

Series 1 - Single Leg Ankle Raises (x5 ea.) Series 2 - Double Leg Elevated Ankle Raises (x10)
- Ankle Flips (x10) - SL Aggressive Knee Over Toe (x10-15 sec ea.)
- Tib Raises (x15) - Tib Raises (x30sec)

Barbell Movement Prep

1. RDL (x5-10)
2. Bent Over Rows (x5-10)
3. Upright Rows (x5-10)
4. Overhead Press (x5-10)
6. Front Squat (x5-10)

Reflexive Performance Reset (RPR)

*In order to perform your best, you need to both breathe and move properly”

1. Diaphragm: Breathing Reset 4. Lateral Sling: Gluteus Maximus and hip extensors. 7. Quadriceps:
- Deep Belly Breathing (3 deep breaths: in nose, out mouth) - Rub up and down the front of the hip bone from PSIS to ASIS -Rub the quadricep Inside/Above knee (Dig & Smash)
- Rub an upside down Y, starting at the top of the
sternum and along the bottom edge of the ribs.

2. Psoas: Hip Flexors 5. Glutes: Gluteus Maximus and hip extensors. 8. Abdominals and Rotation
- From the belly button, move over 1.5 in & d 1.5 in over - Rub along the ridge of the skull from the center out to the - Karate chops on inner thighs
and rub, pressing in towards the spine. edge, behind the ear. Tucking thumbs inside the edge of the - Partner Karate chops and pounds on shoulders and upper back.
jaw, press in and forward for a few seconds.

3. Lats & Calves: 6. Hamstrings:

- From the belly button, move over 1.5 in & 1.5 in up and - V pattern above Sacrum (hip bone knobs)
rub, pressing in towards the spine.