Design a functional warm up for speed/agility training and a warm up for your lifting program. Each of these warm ups should be specific for the training purpose.
Complete the chart with the exercise name, purpose, procedure, etc. five exercises is the minimum…an effective warm up may require more. Use the format in the Arthur
text as your warm up routine. Each exercise you choose should have purpose, procedure, volume, rest interval, key points. Complete the “Week 4 Template” for your
warm up routines. If you are not able to use Microsoft Excel please use a Word document.
A. Functional Warm Up prior to speed/agility
B. Functional Warm Up prior to lift
Create a postwork flexibility program. This can be used after your speed/agility training or after your lift program. A good rule of thumb is to use partner stretching
or proprioceptive neuromuscular facilitation. Please include a minimum of five exercises with proper procedure. It should be no more than 10 minutes in duration and
should be comprehensive (upper and lower body).