Florian pull day GPP warmup

Florian GPP 1 Warmup: pull day Raise: • shuffle + arm swing 0:00 • Backwards skipping 0:17 • Backwards jogging 0:28 • Sideways bear crawl 0:37 Activate: • Kickstand DB Romanian Deadlift (8 each) 0:56 • ATG Pulse (15 each) 1:36 • Half Kneel Thoracic Opener Cable (or band) Row 8 each 2:12 • Hipflexor prone eccentric 5 each 2:40 • Scap Pullups x8 3:02 Stabilize- foot & Ankle • Ankle dorsiflexion PAILs and RAILs 30 sec toes up, 30 sec toes down x 2 rounds 3:34 • Dorsiflexion to plantar flexion isometrics with lean into rack: 10 sec @ both angles x 3 reps each 4:22 • Single leg balance + toe tap to 10, 12, 2, 4, 6, 8 oclock (3x) 5:04 • SL balance with floating heel- same as above with heel lifted. (3x) 5:35 Mobilize: • Glute + Worlds greatest stretch (5 each) 5:59 • Half kneel to hamstring 3 angles -3 at each angle 6:25 • Arm swing sequence: 8 each forwards, backwards, back slaps, golf swings, palms up rotations 7:17 • Hip CAR on wall x5 each 7:55 Potentiate: • Cable resisted lateral lunge + stabilize x8 each (MAKE IT A HOP INTO IT IF ANKLE FEELS GOOD. 8:39 • Rope cable skier starts x8 9:11