Florian GPP 1 Push warmup

Florian GPP 1 Warmup: Push Day Raise: • shuffle + arm swing 0:01 • skip + arm circles 0:10 • corkskip 0:18 • Sideways bear crawl 0:29 Activate • Sumo OH plate walks 30 steps 1:02 • ATG Pulse at end range – get dorsiflexion 15 each 1:15 • Prone Snow Angels 10 1:45 • Dive Bomb Pushups 10 1:57 Stabilize- foot & Ankle • Ankle dorsiflexion PAILs and RAILs 30 sec toes up, 30 sec toes down x 2 rounds 2:10 • Dorsiflexion to plantar flexion isometrics with lean into rack: 10 sec @ both angles x 3 reps each 2:35 • Single leg balance + toe tap to 10, 12, 2, 4, 6, 8 oclock (3x) 3:03 • SL balance with floating heel- same as above with heel lifted. (3x) 3:33 Mobilize • Deep Sumo squat + alt overhead reach (8 each) 3:53 • Quadruped Hip Circles (5 each) 4:08 • arm swing sequence 8 each: forward, backward, back slaps, golf swings, palms up rotations 4:23 • Glute+ World’s greatest stretch (5 each) 4:55 • Quad Crab (5 each) 5:19 Potentiate: • Deep tier oscillating pogo from B-stance (10 each) 5:43 • MB rotational scoop throw (3 each) 6:18