NSA RAMP Warmup

YOUR LINK HERE:

http://youtube.com/watch?v=fg0qPbbw9Do

The RAMP protocol is the essential structure we use to piece together all of our athlete warmups. • Explanation of Warmup: 0:01 - 0:45 • RAISE: exercises to raise the body temperature • 10 Seal Jacks: 0:49 • Skip With Arm Circle: 0:59 • Bear Crawl: 1:14 • Side Shuffle: 1:30 • Backward Skip: 1:38 • ACTIVATE: exercises to activate key muscles for the training session or sporting event. • 10 Squats: 1:52 • 5 each Side Lunge: 2:05 • 10 Pushups: 2:29 • 10 Prone Press: 2:49 • MOBILIZE: Now that we have raised body temperature and activated, this is the best time for our Dynamic Mobility exercises. • 5 each Supine Spine Rotation: 3:35 • 5 each High Knee Hug to Quad Stretch: 4:00 • 5 each High Kick + Lungeback Overhead Reach: 4:47 • 5 each Heel Pull to Mountain Climb Opener: 5:26 • POTENTIATE: This series of exercises includes explosive speed and power movements to switch on neural drive so our muscles are ready to fire rapidly when called upon in the upcoming training session. • High Knees 6:28 • A-Skip: 6:45 • Skip for Height 7:03 • 2 Bound Sprint 7:14 • Split Lunge Jump 7:40

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